Days 13 & 14: Hello Monday!

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It’s been another fun weekend, but once again, it’s time to go to work!

We all know that Monday sets the tone for the week…will you make it count? I know you will because you are #CoreCrewStrong! 

It’s Monday y’all….LET’S DO THIS!

Some new exercises again today. Hope you love them!

Day 13 exercises: 3 sets of 15 with 1 minute rest between sets (scroll to the bottom for “how to” videos)

  • Counterbalance Squats
  • Split Squats (left and right side)
  • Glute Bridges
  • Bow & Arrow Squat Pull
  • Single Side Vertical Climb
  • Windmill
  • Wall Sit and Plank – :60 each round (total of 3 :60 wall sits and 3 :60 planks)

Day 14: The Core Challenge – Quick core workout that is GREAT for runners! These are all exercises you will find throughout our month and is a quick way to put them all together on an easy day for a great core burn!

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Speed Work: Cruise Intervals

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Fun workout on the way this week! This is a little different then anything we’ve done before but I’m going to try to explain it the best I can. Basically, this workout will be similar to a tempo run, but with VERY short recovery breaks which is while we are calling it “cruise intervals.” You will be cruising along, then back off the gas pedal every once in a while to recover, then hit the gas again when the light turns green. 😉

The Workout: Total of 4-8 miles with 2-4 at tempo pace with a :15 recovery jog every .25 miles.

If you are able to run this workout on the track, you will run 400M then without completely stopping, you will jog in circles for :15 then take off again. Similarly, if you are running on the road, you will run at tempo pace for a quarter mile, then take a :15 recovery jog before getting moving again.

A tempo run starts with a warm up and this workout does as well. So start with a 1-2 mile easy jog to get your legs moving and your breathing under control. Then you will go right into your first .25 cruising speed. Your tempo pace is about 20 seconds slower than your 10K pace. If you haven’t ran a 10K recently, that’s ok. Find your most recent 5K or half marathon race pace, then message me and I will let you know what your 10K pace is and we will add :20.

Once you’ve gotten to 2-4 miles (depending on what you are training for and where you’re at in your training, back off the pace and do a full 1-2 mile cool down.

Training for:

  • 5K = 1 mile warm up + 2 miles of speed + 1 mile cool down – Total of 4 miles
  • 10K = 1-1.5 mile warm up + 2.5 miles of speed + 1-1.5 mile cool down – Total of 5-6 miles
  • Half Marathon = 2 mile warm up + 3 miles of speed + 2 mile cool down – Total of 7 miles
  • Marathon = 2 mile warm up + 4 miles of speed + 2 mile cool down – total of 8 miles

This may sound scary and bring on some anxiety, but don’t overthink it. Remember, this is training and it is PRACTICE! If it doesn’t go exactly as planned, that is OK! We get better at finding our pace and regulating our breathing every time we get through a tough workout. Just do your best….and by that I  mean go out and run with your heart! With practice, you’ll discover that there’s about a five-second window of optimum recovery between your interval sets. You’ll feel it when it arrives. If you feel like you need more recovery time during each repeat, you are going too fast.

As always, I am here to chat so reach out and ask if you have questions!

When will you do your speed work? Plan ahead now so there are no excuses later in the week!

That’s all for now Crew. Almost halfway through another month and the start of a great new week.


Day 13 “how to” videos, images and steps:

Counterbalance Squats: This is a great video that shows how to do this exercise without weights. He goes a little fast but you can slow it down and add a small weight in your hands to add some resistance.

Split Squats: Great exercise to target our glutes, hamstrings, and quads on the dominant leg. Watch this video to see the difference between a lunge and a split squat. Use weights for this one!

Glute Bridge: The Glute bridge targets our glute muscles but done properly will also work our abs. Keep your core tight and stabile to stop yourself from wobbling.

Bow and Arrow Squat Pull: This sounds like a leg focused exercise, but it really targets our core with a little leg work on the side. Here’s how it’s done.

Grab a pair of dumbbells and get into squat position, hinging forward at hips, lowering chest, and reaching arms to the floor. Bend knees a little deeper and open arms into a “bow and arrow” by reaching right arm to the ground and bending left elbow back behind body, twisting torso slightly to the left during the pulling action.

Immediately switch sides, rising slightly up out of squat as arms change position, lowering back into squat as right elbow bends back and left arm extends. Do 15 reps per set, alternating sides each time.

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Single Side Vertical Climb: This compound exercise is a doozy! Core, legs & arms! Here’s how it’s done.

Grab a pair of dumbbells and stand on right leg with left toe pointed out to the side, lightly touching the floor. Bend right arm, bringing dumbbell to just outside of shoulder, and extend left arm up, palm facing forward.

Press right arm overhead and bend left elbow as left knee lifts up toward chest. You should feel your left obliques working to lift knee as high as possible. Return to start. Do 15 reps, and then repeat on opposite side.

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Windmill: This exercise (and the few exercises before this one) force your muscles to work harder to help stabilize your core while performing moves that closely mimic everyday activities (climbing a ladder, holding onto objects while sitting up in bed, or reaching for the top shelf in your closet). The extra effort required to move that additional weight means you’ll burn more calories, and tone, tighten and flatten your stomach faster. Here’s how it’s done!

Stand with feet slightly wider than hip width, knees bent, holding one dumbbell in front of chest with both hands, elbows bent. Lower into a squat as you rotate your torso to the left and straighten both arms, reaching right hand to the floor and left hand (holding the dumbbell) to the ceiling. Llook up at top hand.

Maintaining upper-body position, raise halfway up out of squat (think of pressing up with the left side of torso), and then lower back to touch the floor with right hand. Return to start. That’s one rep. Do 15 reps, and then repeat on opposite side.

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Wall Sit: Great exercise to target our entire thigh area, quad, inner thigh, the back of the leg, the hamstring, and glutes!

Plank: The last part of each set it a :60 plank. Hold strong for :60 I know you can do it!

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