Day 20: Pulse It Out

Screen Shot 2017-07-19 at 7.58.28 PM

If we want to keep our metabolism roaring, it is essential to switch things up in our workout. We do a lot of different moves throughout the month, and while our staple moves like squats and lunges should be a part of our regular routine, after a while they get boring. To keep things fresh and to keep our metabolism from flat-lining, we need to create a little variety and change up the intensity.

By adding a pulse (slower repetition) to our squats and lunges we can activate the fast-twitch muscle fibers of our body. For example, instead of doing 10 regular squats, today we will do 10 squats with 3-5 pulses each time we hit the squat position. Adding this small move to the exercise will add the variety we need and give us a serious muscle burn.

When it comes to exercising, many people are quick to rush through it. However, doing the reps slowly will engage our muscles better than rushing through it. Holding the position of an exercise can also make a big difference in the results we see. Today, try holding your squat or lunge for a few seconds longer for each repetition.

Day 20 exercises: 2-3 sets of 10

  • Squat with Pulse
  • Reverse Lunge with Pulse
  •  Lateral Speed Runners
  • Wall Sit – minimum of :60 (If you can’t hold your wall sit for a full :60 yet, break it up into smaller pieces that equal :60. But don’t quit till you get it all done!)

Bonus: Metabolic Up-Downs – This is an exercise you can do right now, which or without weights. It’s called an up-down, and you just go from kneeling to standing to kneeling again. The exercise is very simple, but it comes with a long list of benefits.

  1. It works your entire body. And the better your musculoskeletal fitness, the better your health.
  2. It elevates your heart rate. Any time you go from the floor to standing and back down again, you’ll raise your pulse. Sounds kinda like a burpee, and we know how good they are for us!
  3. Since the movement pattern is so simple, you can do it for long periods, which burns a massive amount of calories and improves your conditioning.
  4. It stretches your hip flexors. These muscles are notoriously tight on most men and women because of the long periods of time we spend sitting—in cars, at desks, on couches.

How to Do It: Perform 10 to 20 reps with just your body weight to groove the pattern and warm up. Then kick up the intensity and rev your metabolism by adding weight.

Extra Credit: End your workout with a nice long pigeon pose stretch. After this workout, your legs and glutes will be screaming for a good stretch!


Day 20 “how to” videos:

Squat with Pulse: Perform this move doing 3-5 “pulses” for each repetition. Repeat 10 times for each set.

Reverse Lunge with Pulse: Make sure you stand tall and step back with your knee directly over your foot. Pulse 3-5 times per repetition.

Lateral Speed Runners: Leg and core stability exercise

Wall Sit: You know how to do this one…and you know it’s a great exercise to target the entire thigh area, your quad, your inner thigh, the back of the leg, the hamstring, and your glutes!

Day 19: Core & Arms on Hump Day!

Screen Shot 2017-07-18 at 8.19.11 PM

It’s already been a tough week and since it’s hump day, I’m thinking we should take it easy. No bonus…just a few moves for our arms and core then we call it a day…or go for a run!

Today is the perfect day for speed work so if you haven’t had a chance to turn up the speed yet, today is the day! 🙂

So….I know I really liked the out and ups when I put them in our schedule, but now I can’t find the exercise I was thinking of UGH! Oh well, how about some windshield wipers and push ups instead? We haven’t done those in a while and they are great for our core!

Day 19 exercises: 2-3 sets of 10

  • Windshield Wipers
  • Push Ups
  • V-Ins
  • Arnold V-Sit
  • Plank to Pike on towel or furniture movers – :60

Speed Work: Not sure what we are doing this week? Click here for Monday’s post and scroll down for this week’s workout!

Day 19 “how to” videos:

Windshield Wipes: Slow and controlled!

Push Ups: Four different ways to do push ups to build up strength.

V Ins: Not V-Ups! Great workout for our lower and upper abs

Arnold V-Sit: We did this one last month so you may already be familiar with it. The Arnold V-Sit works our shoulders, biceps, triceps, and abs.

Plank to Pike on Towel: This plank on a towel works great on wood or tile floors. Carpet, not so much. If you only have carpet to work with try using paper plates or furniture movers if you have them. Let’s strengthen our abs and arms with the Plank to Pike Towel Slide!

Day 18: Booty Better be Burning!

Screen Shot 2017-07-17 at 8.01.54 PM

Let’s get that booty burning today y’all! You know what that means….donkey kicks, fire hydrants and bridges OH BOY! 😉

Fun little bonus today too. Brooke Burke and her booty burn class! The video is 3 minutes long, but it only shows the workout on one leg. So you need to do the video twice, once for each leg. Run through the quick warm up twice too!

When you’re done with today’s exercises, please drop into that awesome pigeon pose to stretch out that burning booty!


Day 18 exercises: 2-3 sets of 10

  • Donkey Kicks (each side)
  • Fire Hydrants (each side)
  • Marching Bridge – both legs is 1 rep!
  • Wall Sit – :60

Bonus: Brooke’s Booty Burn – Remember to do this short video twice to even out those legs!

Speed Work: Click here to read more about this weeks speed work…or if you already read it (and understand the how and why), your speed options are below!

Day 18 “how to” videos:

Donkey Kicks: The donkey kick exercise targets your Glutes and Lower Back, while also isometrically strengthening your hamstrings and your core!

Fire Hydrants: Great for hips strength!

Marching Bridge: As a way to make this more difficult and get a better burn in your glutes as opposed to your quads, pick up those toes!

Wall Sit: This exercise targets the entire thigh area, your quad, your inner thigh, the back of the leg, the hamstring, and your gluts. You’re just going to find a wall. You’re going to come into a squat position.

Day 17: Fire Up Those Abs!

Screen Shot 2017-07-16 at 5.05.09 PM

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!

Screen Shot 2017-06-30 at 8.06.37 AM

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!

Screen Shot 2017-07-16 at 4.57.09 PM

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.

Days 15 & 16: Going Long…

Screen Shot 2017-07-14 at 3.30.02 PM.png

Whether you hope to PR in your next 5K, or complete a marathon, long runs are a key weekly workout that can help you accomplish your goals.

Long runs deliver a slew of physiological benefits!

  •  The heart gets stronger because it works harder to boost blood flow to leg, arm, and core muscles.
  • Our ventilatory capacity—the ability to move oxygen in and out of our lungs—increases as we develop our respiratory muscles.
  • Muscle strength and endurance improves because mitochondria (the energy-producing structures in cells) and capillaries (tiny blood vessels that transfer oxygen and waste products into and out of cells) become more dense.
  • Long runs also teach the body to use fat rather than glycogen, or stored sugar, as a fuel source. This saves our limited glycogen reserves for fast running at the end of a long run or marathon.
  • Finally, going long prepares you mentally and gives you confidence in your ability to cover the miles.

And of course…our long runs cleanse us. They are our chance to get away from “life” and take time for ourselves. Everything is the same when we come home…everything but us.

Our long runs make us strong and powerful. Our long runs make us unstoppable!

You know what to do on the weekend. Make it work for you… Long runs, wall sits, stretches, yoga & active recovery. More on that below. First, let’s take a look back at last weekend and our long runs with our BEST RUNNING FRIENDS! Hope to see a lot more awesome pics of this weekends soul cleansing runs! 🙂

This slideshow requires JavaScript.

Day 15: Long run + Wall Sit (:60 or more) + 7 Key Stretches for Runners

Day 16: Yoga for Runners (links to options below) and/or Active Recovery

Yoga options:

Active Recovery: If you go long on Saturday, it is important to be active on Sunday as well. This doesn’t mean go crazy with a workout…it means you should move! Go for a bike ride, a swim, a long walk…or a short, easy run. Sitting around will make you stiff and sore. Being active will keep you from stiffening up and help ease the soreness.

That’s it for now Crew. Hope you have been hydrating, eating well, and getting your strength work in. If not…you will feel the effects in your long runs.

Remember, no matter how long your long run is, it is AWESOME! Your long run is YOUR LONG RUN. Be proud and run strong Crew!

Day 14: It’s a Lifestyle

We are almost halfway through the month and it’s a Friday…

It’s easy to let Friday pass by without getting our strength done because we know we will be burning calories during our long runs…but remember…

Screen Shot 2017-06-30 at 8.10.57 AM

Fitness is a lifestyle. We do a little work each day to stay strong and healthy and Friday is no exception!

It’s late Thursday night (10:30 pm and y’all know that’s past my bedtime. 🙂 ) so here’s a quick post with tomorrow’s arm workout. No bonus, except for Quick Morning Workout and our 7 Key Stretches for Runners to get us loose and limber for our long runs.

Dang…the weekend is almost here again…time flies!

Let’s get this arm/core work done and out of the way and move on to going long!

Day 14 exercises: 2-3 sets of 10 

  • Inch Worm Push Ups
  • Negative Chest Presses
  • Crocodile Rows
  • Plank Hip Dips – :60

Bonus: Quick Morning Workout + 7 Key Stretches for Runners

Screen Shot 2017-06-30 at 8.06.37 AM

Day 14 “how to” videos:

Inch Worm Push Ups: Inchworm pushups are a total body movement that strengthens the muscles of the shoulders, arms, chest, and core while actively stretching your hamstrings, calves and back.

Negative Chess Press: A “negative” exercise means you are slowing down on the negative portion and holding that position before going back up quickly again. Very similar to our negative pull ups but laying down. You do not need a bench…you can work from the floor. Watch how to do it here.

Crocodile Rows: I love this move! Crocodile rows work our back, shoulders, biceps, and abs. Use your core to pull that weight high into your armpit and remember to look up and extend that elbow high.

Plank with Hip Dips: Planks are already a powerful exercise for our core. Make them even more effective by adding oblique-strengthening moves with hip dips.

Day 13: Legs & Glutes…Can You Kick It?

Screen Shot 2017-07-12 at 10.31.28 PM

Hard work and will power…get through it! Stay strong Crew…almost halfway through the month!

Jump up right now and get your Quick Morning Workout done! Do it now…before you think any more about it. Five minutes….GO!

Screen Shot 2017-06-30 at 8.06.37 AM

Can you kick it?


Day 13: 2-3 sets of 10

  • Squat Jacks
  • Lunge Series – Multi-directional Lunges – 2-3  times per direction per leg
  • One legged Bridge Lift
  • :60 Wall Sit


Bonus: Can’t go too long without a killer glute workout…who’s up for some Donkey Kicks and Fire Hydrants?

Screen Shot 2017-07-12 at 10.37.34 PM.png

You with me? 🙂

Speed Work: If you are going long on Sunday, you still have time to get in some speed work this week. Come on…what are you waiting for? Nervous? Anxious? That’s ok…you WILL get through it. Reach out to me with questions!

Day 13 “how to” videos:

Squat Jacks: Squat Jacks burn a high number of calories and and strengthen and tone our lower body!

Lunge Series – Multidirectional Lunges – 2-3x per direction per leg

One Legged Bridge Lift: Lie flat on the floor on your back. Bring your feet close to your glutes. Raise your hips as high as you can. Keep core drawn in as well as your glutes contracted. Make sure you keep your back straight during the entire exercise.

Wall Sit: How long can you hold your wall sit? If you can go past :60 hold it longer!