Days 23 & 24: #OHMYQUADS

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Ready for a killer Quad and Glute burn? What better day than Monday to set those legs on FIRE!! Screen Shot 2017-10-22 at 3.59.48 PM.png

Bodyweight exercises are awesome because we can use them for a great workout anywhere. And perhaps the king of all bodyweight exercises, is the squat. Squats are the king because they provide a great workout for multiple muscle groups, including the butt, thighs, and core.

Doing a large number of squats means you’ll be training for muscular endurance and strength, which leads to strong legs that will carry us the distance and that toned look we all crave! But instead of just doing 220 regular squats, we need to make sure we are performing them correctly to get the most out of our workout session.

Mix in the Counterbalance Box Squat along with your regular squats today and focus on putting all your weight into your heels and pushing through your glutes. This type of squat is designed to help us work on our form. The only real difference is holding a small weight and pushing your arms out in front of you to counterbalance your weight going backwards. Adding this small move will force you to keep your chest and chin high and improve your balance and arm strength. Don’t choose a heavy weight, you just need something small and manageable. It can be a dumbbell, plate weight or a medicine ball.

COUNTERBALANCE BOX SQUAT – “how to” video is below

  • With your feet shoulder width apart and a small weight in both hands, squat while pushing your arms out on front of you. Work towards getting you arms level with your shoulders. If you can’t get them high enough, use a smaller weight.
  • As you descend make sure your knees are tracking over your toes.
  • Return to the starting position by pushing through your heels and squeezing your glutes.

Along with a serious quad and glute workout, we’re firing up our core with Russian Twists and high knees. High knees do hit our abs, but you must engage them and use your core strength to bring your knees up to a 90 degree angle with your torso.

Alright Crew let’s do this!

Day 23: Legs & Core

  • 220 (20/20 set mix between regular and counterbalance box squats with weight)
  • 100 Russian Twists
  • :60 Plank
  • 100 High Knees
  • :60 Wall Sit
  • :60 Plank

Day 24: #QuickFixWorkout – Come on it’s Tuesday. One of those blah days…past Monday but not half way through the week yet. Don’t let Tuesday pass without activating your muscles and getting moving! 1 – 3 sets! 

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Speed Work: Mile Repeats

This week we’re turning up the heat and trying out some mile repeats! This is not an easy workout, but it’s not as hard as you think it is. The mile repeats will be at the average pace you would run a 10K race in. NOT the pace you would run 6 miles in on a normal Tuesday….the pace you would RACE a 10K at, but only for one mile at a time. You’re going to run one mile at a time, then stop and rest, walk or jog for three minutes. That’s three whole minutes you get to take it easy, then you do another mile at your 10K race pace.

Not sure what your 10K pace is? I can help you figure it out, but you have to ask! You know how to reach me!

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Day 23 “how to” videos:

Counterbalance Box Squat with weight:

Russian Twists: One of my other favorite exercises is the Russian Twist. A modification, if you’re new to this, is to keep your heels on the floor and lean back slightly. If you are a more advanced, you can bring your legs up and cross them but this video shows you the modified version. Take your medicine ball, lean back, you should already feel the contraction in the abs, and then you’re just going to tap the ball from side to side. If you’re feeling adventurous, bring the legs up for a greater burn.

High Knees: High knees is a high-intensity, cardiovascular exercise that gets your blood pumping while engaging our core and strengthening our legs.

Finish off the day with a wall sit and a plank and your Monday is done!

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