Day 17: Fire Up Those Abs!

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It’s Monday again…time to put the weekend behind us (the good and the bad) and get back to work on strength!

We’re a little over halfway through the month (crazy right? goes by way too fast), but that just means it’s time to turn it up and bring on the fire! No time to waste…make every day count!

Today is full body cardio & abs. Let’s get our heart rate up and our abs working hard!

Quick Morning Workout: Knock this out first thing in the morning!

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Day 17 exercises: 2-3 sets of 10

  • Table Top Abs
  • Flutter Kicks
  • 100 Jump Rope or Jumping Jacks
  • :60 Side Plank with Hip Dips (or regular :60 plank – work up to more advanced planks)

Bonus: Abs & Cardio Circuit – Don’t wimp out, push hard and only take a rest in between sets. Do as many sets as you can!

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Not sure about an exercise? Most of these should be familiar but if you’re not sure, reach out to me and let me know which one you need help with. I will find you a how to video.


  • Negative Pull Up Challenge
  • Quick Morning Workout (see above)
  • July Miles check in – are you working towards your goal?

Great job getting in the Global 5K Challenge this past weekend. Keep logging those miles Crew!

Speed Work: We have options this week. If you don’t have access to a track, that’s’ no excuse not to turn up the speed! The white box is your speed work if you have access to a track. Even better if you take your best running friends with you!

The black box shows your speed workout for the road. It’s timed intervals so you can set your watch for the workout times or use a separate interval timer like a gym boss or any free interval app.

This is the day of the week where you will push yourself harder than you do during your normal week day runs. Again, don’t wimp out. As with anything else, speed work is better with friends. You will push yourself more if you have someone to battle with, someone to chase, or someone chasing you. If you don’t have a friend to run with, think about those race goals you are working towards. Remember that speed work will help you reach those goals. Yes, it hurts. It’s not supposed to be easy. But it feels amazing when it’s done!

Day 17 “how to” videos:

Table Top Abs: The Pilates Table Top exercise tones lower abs, upper abs, hip flexors and the front of thighs.

Flutter Kicks: Pay attention to how he counts the reps!

Jump Rope without Rope: You can do this exercise without a jump rope and still get a great cardio workout with jumping alone. Or you can switch it up and do 100 jumping jacks. Up to you! 🙂

Side Planks with Hip Dip: This is a tough exercise but if you’ve been doing planks for a while now, you need to try them. Start with :15-:30 on each side and do 2-4 reps using those shorter time intervals till you reach :60 on each side. If you’re new to planks, stick with the regular forearm plank until you are strong enough to hold it for :60 without dropping.

The side plank is an advanced plank position incorporating your abs, lower back, and waist muscles, along with your arms, legs, and shoulder girdle all coming together to perform a tough “hip dip.” A definite movement to add to your well rounded abdominal workout plan.