Day 20: Stick With It!

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You didn’t learn how to ride a bike by giving up halfway through…channel that inner child and keep peddling!

I know it’s getting harder but we’ve come this far and we cannot give up now. We have to stick with it. The numbers seem smaller when you break it into sets so do what you have to do to get through it and start squatting Crew.

It looks like a lot but it really won’t take long. Stick with it!

Day 20 exercises:

  • Wall Sit – :60
  • Squats – 20 x 9
  • Push Ups – 10 x 2
  • Tricep Overhead Extensions – 10 x 2
  • Leg Lifts – 20 x 2
  • Burpees – 30
  • Wall Sit – :60

Mix It Up: If you want to make things more interesting you can throw different forms of squats into the mix. Try Sumo Squats, Narrow Squats, Squats with leg lifts, or Curtsey Squats. If you want to add some resistance grab your resistance band! Here’s a great video showing us how to activate our hips and glutes with squats and monster walks!


No Junk Food Challenge: How’s everyone doing with the No Junk Food Challenge? There’s only 10 days left in the month and this is one I know we can stick to! If you got off track that’s ok too…jump back in and start making good choices again today! The cookie is NOT the boss! 😉

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Speed Work: We have lots of options this week. Check them below and make a plan to get it done!

5 Choices! – These are great little speed work sessions to throw into your routine. These are the types of workouts you more advanced runners can do twice a week instead of once since you’re not necessarily pushing at full effort. Once is fine too though, and these are simple workouts you can add to just about any run.

  1. Hill Sprints – If you have a route that ends near a hill, do an easy warm up then finish your run going repeats up and down that hill.
  2. Strides – Strides are fun and will finish your run with a huge bang. Strides are meant to be at high speed and they are very short. Think 50-100 meters on a track so around half of the straight away. At the end of your easy run, choose a spot in the distance that’s about that far and push to top speed then slow down as you reach that spot. Think of it like a crescendo….start out at around 60% then speed up to top speed at the middle. Hold there for a few seconds then come down the other side towards the spot you choose. You can stop and breathe for a few seconds then turn around and run that same distance again. Repeat 4-6 times.
  3. Tempo Intervals – Tempo intervals are meant to be ran at your tempo pace which is little faster than 10K pace. This workout has you doing this twice after a good warm up. Take a short break in between your intervals than get in a good cool down. With this workout you are looking at around 5-6 miles. You can easily add distance to this workout by adding another interval in the middle at tempo pace. You know the distance you are working towards so if you need more, do more!
  4. Progression Run – A Progression run ends with the 2nd half of your workout faster than the 1st half. A lot of us do this type of workout often because it is similar to a “negative split” run. This is one of those workouts you can do often. Just make sure you also get in a cool down at the end so you’re not going from a fast pace to just stopping. You can do a half mile at an easy pace or just walk for 5-10 minutes to cool down.
  5. Short Fartlek – Run a 1-2 mile easy warm up then go into a fartlek workout with 10-12 intervals of 1 minute fast and 1 minute slow. These are short intervals so you want to push hard during the fast portion. Think 5K pace or faster.

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That’s it for Tuesday Crew. Stick with it!

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