We can choose to make excuses, or we can choose to start the month striving for excellence! Which way will you go?
I’m running a marathon in 4 days; I could make the excuse that I need to rest and that wouldn’t necessarily be a bad choice, but will that lead to a successful month? For me, it’s important to start strong, with no excuses. Maybe I won’t push as hard as I would on another day, but I will not start the month with excuses!
Today is legs and core, a great day to get fired up and strive for excellence!
Day 1: Legs & Core – 3 sets of 20 with a 1 minute rest between sets. Include a :30 side plank (each side) at the end of each round so you will do a total of 3 :30 side planks on each side. (“how to” videos at the bottom of the page)
- Speed Skaters
- :60 Wall Sit
- Jump Squats
- :60 Wall Sit
- One Legged Heel Raise
- Tricep Dips
- :60 Plank
- Upright Rows
- :60 Plank
- Sit Up + Twist with Dumbbell
- Side Plank – :30 each side
Day 2: Fitness at Home Workout – quick and simple exercises you can do first thing in the morning to start your day right!
Speed Work: Lots of great speed work already in the books this week, but I would love to see some more! Remember, getting faster is NOT the only reason we do speed work. We also benefit from an increased ability to process oxygen and faster leg turnover, both which translate into EASIER long runs!
This week’s workout is a repeat of last week’s mile repeats but with an added push. Hold that pace longer by adding an extra mile or speed up those miles by :05 to :10 seconds. Dig deep and hold strong….you can do this!
No time for more chatting….get up and get moving! xoxoxoxo — Amy
Day 1 “how to” videos:
Speed Skaters: This exercise trains lateral agility. The muscles targeted are the core and the stabilizers.
Wall Sit: The wall sit is a really great exercise to target the entire thigh area, your quad, your inner thigh, the back of the leg, the hamstring, and your glutes. Let’s build up strength and hold strong!
Jump Squats: Squat Jumps are a plyometric exercise that burn a high number of calories and tone the glutes and thighs fast!
One Legged Heel Raise: A great exercise for strengthening your legs, hips and core muscles.
Tricep Dips: You can do these from a chair or a bench, or even on the floor.
Plank: The plank is a great core exercise that doesn’t involve doing any crunches. In fact, the basic plank doesn’t involve moving at all. This is referred to as an isometric exercise.
Upright Rows: Tip – Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Keep your torso stationary and pause for a second at the top of the movement squeezing your shoulder blades together.
Sit Up and Twist with Dumbbell: One of my new favorites. Power through it!
Side Planks: Great tutorial for beginners up to seasoned plankers. This is a great core exercise!