After an easy Tuesday, it’s time to pump it up for a heathy hump day! Who’s ready to get sweaty with me?

Wednesday’s are great for speed work so if you haven’t gotten it in yet, today is perfect! Lots to do and so little time so let’s get to it!

I totally forgot that I bumped up our reps to 20 for each set on Wednesdays. This is because these moves are super quick and not high on the difficulty level so 20 reps in doable for everyone. 2-3 sets of 20….let’s do this!

Quick Morning Workout: Love how everyone is keeping up with the QMW this month. I’m on the hunt for a different version for August so send one over if you find one you like!

Check in – Negative Pull Ups and July Miles: Would love to hear how the negative pull ups and your July miles are going. Are you close to your monthly goal? I never did get a pull up bar…might have to do this one over again in August. 🙂

Day 26 exercises: 2-3 Sets of 20

• Weighted Russian Twists
• Rope Climbers with or without weight
• Dumbbell Side Bends (slowly)
• 1 Bird Dog Plank – :60 total (break into smaller segments to get to :60 if needed)

Bonus: #FitnessToGo – I find these lists easy to follow and quick to get through. 1 round would be fantastic but 2 would be AWESOME!!

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Speed Work: This week’s speed work is “Broken Miles”. Check out Monday’s post and scroll down for the info on how to make these happen, and how fast you should be running each set.

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Day 26 “how to” videos:

Weighted Russian Twists: We’ve done these tons of times but if you’re new to Russian Twists you can be them without weights. Keep your core in tight and keep those feet off the ground!

Rope Climbers: Rope Climb Crunches makes crunching more fun, more exciting and more effective. This ab exercise works not only your upper abs but your obliques as well thanks to the torso twisting motion. As a result it is an incredible abdominal burner.

Dumbbell Side Bends (Slowly): Nice and slowly, contract those obliques!

Bird Dog Plank: This is a tough plank so if you’re still new to planking, please hold a regular plank until you’ve mastered that move and can hold it strong for a full :60. If you are trying this plank today, shift back and forth between right and left arm/leg for the :60.