Day 13: The Calm After the Storm

Screen Shot 2017-09-12 at 1.52.15 PMOur storm has finally run out of rain and we are tired of being cooped up and idle. Most of us have power (a few are still out 😦 ) but we are strong and ready to get back to regular routines.

For most of us in Florida, school is still out so we are home with the kids for one more day…but it’s time to get back to healthy eating and moving again!

I am thrilled to see so much activity and awesomeness from the rest of the Crew around the world. Thank you for not letting our absence mean you took time off too. 🙂

Wednesday is that killer ab workout that left us sore but we all loved it so let’s do it again! Grab those stability balls and let’s work that core Crew! 🙂

Day 13 Plan:

  • Quick Morning Workout and Quick Before Bed Workout
  • Day 13 exercises: 2-3 x 10 
  • Bonus: 30 more Stability Ball Crunches!
  • Speed Work: See below 

Quick Morning Workout and Quick Before Bed Workout 

Day 13 exercises: 2-3 x 10 – Click here for Day 13 “how to” videos

  • Stability Ball V-Pass
  • Stability Ball Leg Press
  • Stability Ball Crunches
  • Stability Ball Glute Bridge
  • Stability Ball Plank on Forearms

Bonus: 30 more SB Crunches! Make them count! 🙂

Speed Work: Fartlek workout “pick-ups”

It’s already mid week and I’m so sorry I haven’t given you a speed workout. I saw some of you throwing in some speed and I love it! Instead of giving you a workout to try and fit in, go ahead and do a fartlek workout that just consists of short bursts of speed throughout a regular run. Pick a spot in the distance and speed up till you get there. Don’t give in….just keep breathing and get to your point. Then slow down, breathe, shake your legs out a little and go again. Throw in 6-10 “pick ups” during your run.

Your distance during speed work depends on what you are training for. If you’re working towards a 5k or 10K your total distance should be around a 5K – 10K with warm up and cool down. For a half- full marathon you should be putting in 8-10 miles even with your speed work.


Thank you for all being so patient with me over these last few days. I know it’s easy to slack when you don’t have a plan put in front of you but you’ve all been killing it and making me so proud!

Keep working hard y’all. We’re almost halfway through the month and I’m ready to salvage the rest of this month and come through it stronger!

Let’s find our calm again and look at this hump day as a brand new beginning!

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