Days 18 & 19: Strong Legs & Arms

Screen Shot 2017-10-17 at 9.00.34 PM

Strong legs and arms are essential for running strong! Wednesday is another tough workout but once we will push through it and come out smelling rosy we can take it easy on Thursday. 🙂

Day 18 exercises: Legs & Arms

  • 40 Stability Ball Glute Bridges (you can do this exercise without a SB if you don’t have one, don’t just skip it!)
  • :60 Wall Sit
  • 30 Weighted Hip Lifts
  • 30 Stability Ball Leg Press
  • :60 Wall Sit
  • :60 Plank
  • 30 Front & Side Arm Raises
  • 50 Arm Circles (front & back)
  • 40 Upright Rows
  • :60 Plank

Bonus: #RunnersLunge – Wednesday & Thursday! Wednesday is a tough workout but I think you have a little more in you so before you wrap it up, drop into a nice Runner’s Lunge stretch the n repeat again on Thursday after your Quick & Dirty Countdown Workout.

:30 each side

Screen Shot 2017-10-17 at 9.15.06 PM

Speed Work: Speed Ladder – Fun speed workout this morning starting with quarter mile, pushing a little farther to a 1/2 mile, working up to a mile then heading back down the ladder to a quarter mile again. Wednesday’s are a great day for speed work!

Screen Shot 2017-10-15 at 9.09.32 PM

Day 19: Quick & Dirty Countdown Workout – 1 round is good, 2 rounds is better, 3 rounds is #BEASTMODE!

Screen Shot 2017-10-17 at 9.10.13 PM.png

Day 18 “how to” videos or images:

Stability Ball Glute Bridge: With or without a stability ball…but if you have a stability ball, use it!

Wall Sit: Wall sits target the entire thigh area, your quad, your inner thigh, the back of the leg, the hamstring, and your gluts.

Weighted Hip Lifts: You can do these from the floor or on a bench. Using a bench will require more power in your hips.

Stability Ball Leg Press: These are similar to the glute bridge except we are bending our knees and pressing down with our heels. Similar but different!

Front and Side Arm Raises: Great strength work to give us power and stability in our arms and shoulders.

Arms Circles (front and back): Go right into these after the front and side arm raises. Your arms will be sore but hold on and push through! Keep those arms nice and tight and keep the circles small and focused.

Upright Rows: The upright row is a weight training exercise performed by holding a grips with the overhand grip and lifting it straight up to the collarbone. This is a compound exercise that involves the trapezius, the deltoids and the biceps.

Plank: Are you getting stronger and able to hold your plank longer? I think you are stronger than you think and can hold this :60 plank. Don’t give up on yourself hold strong!

Leave a Reply

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

You are commenting using your 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