Ab day…and Arnold V-Sit Day! If you want those nice abs and toned arms…and a strong core that will carry you through tough races, the just DO IT…DO IT NOW! 🙂

Remember to take the time to feel each move and how it affects your arm and core muscles. If you don’t feel it working, you’re not doing it right.

Day 7 exercises: 2-3 sets of 10

• Mountain Climbers (slow these down and feel the burn)
• Kettle Ball / Dumbbell Swing
• Arnold V-Sit
• :60 High Plank

Bonus: Rocky Abs – Since we’re doing the Arnold, I thought it was appropriate to throw in some Rocky too! Bonus workout today is the Rocky abs below. How many rounds do you have in you?

Speed Work: Still plenty of time to get in some speed this week. Click here for Monday’s post and scroll down to see this week’s speed play workout.

Day 21 “how to” videos: Just reminders in case you forgot. See below for today’s how to videos.

Mountain Climbers (slowly): I love mountain climbers, but I know I feel them more when I slow them down! Slowly Bring your knees to the outer elbows instead of straight up the middle. This variation will activate those core muscles, build strength in our shoulders and help us learn to control the movement.

Kettle Ball / Dumbbell Swings: No need to go out and buy a new piece of equipment for this exercise. The swing can be done with a kettle ball or a dumbbell. Of course if you have a kettle ball you can use that too.

Arnold V-Sit: Hot arms & abs – this exercise targets our core, biceps, shoulder and triceps. Same 2-3 sets of 10. Hold that core tight and open up your arms and chest.

High Plank: Arms, shoulders, core – GETTT ITTT