Day 10: Ready To Go To Work?

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It’s time y’all…we’re laying it on thick today with a killer arm and core workout! It’s Friday and long runs are coming….but today is all about strength!

This strength work is important….and I wouldn’t lay it on so thick if I didn’t think you could handle it. So buckle up and let’s get to work Crew!

Day 10 exercises: Arms and Abs – 4 sets of 10 with a 1 minute rest between sets

  • Triangle Push Ups
  • Inchworm + Push Up
  • Side Push Ups (each arm)
  • Scissor Kicks
  • Lying Leg Raises
  • Oblique Crunches
  • Plank of your choice – :60 each round (4 Planks total)

Bonus: Roll & Stretch for long runs! – 7 Key Stretches for Runners

“How to” videos for Day 10 exercises:

Triangle Push Ups – These push ups change the focus of the push up to put more pressure onto our triceps, which are the most important part of the arm for runners. Pushing our arms/elbows backwards is what helps drive us forward so make that triangle with your fingers and let’s build strength in our triceps!

Inchworm Push Up: Inchworm pushups are a great total body compound movement that strengthens the muscles of the shoulders, arms, chest, and core while actively stretching our hamstrings, calves and back.

Side Arm Push Ups: Working the triceps again. Tough exercise but an awesome way to tone and strength our arms!

Scissor Kicks: Scissor kicks are a great lower ab, inner and outer quad exercise that will help us tone our abdominal muscles, improve our balance and get a great cardio all at the same time.

Lying Leg Raises: Strong lower abdominals give us the base we need to hold our body upright and stable while we’re running and the lying leg raise is a great way to build up that core strength!

Oblique Crunches: We’ve worked the lower abs, now let’s move to those pesky obliques. These oblique crunches will not only help us build core strength, but they will also help us smooth out our love handles!

Plank: Time for some planks! Hold strong Crew you go this! One plank at the end of each round then a 1 minute rest and do it all again. 4 times all the way through!

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