April – Day 2: You Ain’t Summer Ready…Yet!

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Yea you’re cute…but are you summer ready? The time for less clothing and that bikini that hasn’t seen the sunshine in months is getting closer. You might be cute…but you ain’t summer ready…yet!

It’s April 2nd, 2018 and it’s time to get to work on our summer body! Legs and Abs today…but it’s quick so no excuses! Let’s kick off the month off with a great workout!

Day 2 exercises:

Perform 2 sets of the exercises below 10 times each

  • Crunches (on the floor or on a stability ball)
  • Squats
  • Calf Raises

Only 1 round of the exercises below

  • Sally Leg Raise – See video below and follow along with me – 1 round
  • Plank :60
  • Wall Sit :60

Easy peasy right? This will take no time at all but will be a good way for us to ease right back into our strength training for April.

Sally Leg Raise: This video is from a while back but you can still follow along with me and let’s get it done together.

Bonus: 8 Minute Legs – This is really about 7 minutes and it’s looks like a great burn. Who has a few extra mintues for those toned legs we all want?

Speed Work: 30 Minute Interval Run – This is a great speed workout to start the month. It’s quick yet will get you moving faster each interval so it gives you a chance to work your way into the faster segments. I prefer that you do more than a 1/2 mile warm up period before you start your speed work so if you have time, stretch that warm up out to 1-2 full miles. This workout is different than we did last week because there is not a full stopping rest break. Instead we will do an easy .25 mile jog between each faster .25 mile interval. It’s important that you start at your 5K pace and work your way faster. If you start too quickly you will not be able to get faster so be smart about the beginning of your workout.

Each interval you’re going to move :10 faster. Start at 5K pace then bring it down by :10 for each next set. Not sure what your 5K pace is? Reach out to me and let’s chat!

Don’t let this workout scare you…when you look info it, it’s only 1.5 miles of speed work with 1.25 miles of recovery in between. Just under 3 miles before warm up and cool down. You can do this! Want more? Add a few more rounds to make it 2 or even 3 miles of speed work and hold that faster pace!

  • Warm up: 800 meters (0.5 miles) at easy run pace
  • Interval #1: 400 meters (0.25 miles) at 5k pace
  • Recovery: 400m @ easy run pace
  • Interval #2: 400m @ 5k pace – 10 seconds
  • Recovery: 400m @ easy run pace
  • Interval #3: 400m @ 5k pace – 20 seconds
  • Recovery: 400m @ easy run pace
  • Interval #4: 400m @ 5k pace – 30 seconds
  • Recovery: 400m @ easy run pace
  • Interval #5: 400m @ 5k pace – 40 seconds
  • Recovery: 400m @ easy run pace
  • Interval #6: 400m @ 5k pace – 50 seconds
  • Cool Down: 800m (0.5 mile) recovery at easy run pace

Don’t get caught sad and depressed when it’s time to put that bathing suit back on. Let’s get to work and get cute AND summer ready!

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