Day 13: YAY for FRIDAY!!!!

Screen Shot 2017-10-12 at 4.30.06 PM

What a week! We’ve had some awesome workouts and some amazing runs…but I am so glad it’s Friday! Today’s workout is all about arms and core…let those legs rest but DO take an extra few minutes rolling and stretching them out!

What are your weekend plans? Long run? Racing? Something else fun? Share your plans so we can cheer you on! But first…let’s knock out our last workout for this week!

Day 13: Arms & Core – Similar arm exercises from Monday and Wednesday. If you are sore, that means your doing it right. Power through it Crew! New exercises coming next week! (“How to” videos are below)

  • 30 Tricep Overhead Push Ups
  • 30 Inchworm + Shoulder Taps
  • 30 Side Push Ups (each arm)
  • Plank – :60
  • 30 Bottoms Up
  • 30 Lying Leg Raises
  • 30 Oblique Crunches
  • Plank – :60

Bonus: We haven’t done a lot of bonus stuff yet this month because of “hard” days are pretty full and I want to keep our “easy” days easy. But on Fridays we need to take those extra minutes to show our legs some love so today’s bonus is rolling and stretching! I want to see pics of you and your roller or your favorite stretch!

7 Key Stretches for Runners


“How to” Videos:

Tricep Overhead Push Ups:

  • They build incredible shoulder and upper body strength
  • They’re awesome for balance
  • They help strengthen your core and glutes
  • They make you feel like a (really strong) kid!

Inchworm + Shoulder Taps: Strengthens our arms and abs plus helps us gain flexibility and mobility in our hamstrings.

Side Push Ups: Excellent move for our triceps which tones our arms and builds strength for that end of the race push when we need our arms to help get us over that finish line!

Bottoms Up: Bottoms Up is a killer ab exercise for your core and the lower abdominal region especially. While you try to reach the ceiling with your feet your abs work like crazy.

Lying Leg Raise: In general, leg lifts target your core, focusing mainly on your abs and hips.

  • Target the Rectus Abdominis. …
  • Work the Obliques. …
  • Emphasize the Hip Flexors.

Oblique Crunches: Oblique crunches involve rotating the torso slightly to engage the muscles on the side of the abdominals.

Planks: The key with the plank is to engage you core muscles in the right way so that through the effort of balancing and stabilizing your body, you are giving your core muscles a fantastic workout. And if you don’t think you can get a good workout by holding still, just wait until you try to hold a plank for 30-60 seconds… you’re going to feel it!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s