Day 26: Healthy Hump Day!

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After an easy Tuesday, it’s time to pump it up for a heathy hump day! Who’s ready to get sweaty with me?

Wednesday’s are great for speed work so if you haven’t gotten it in yet, today is perfect! Lots to do and so little time so let’s get to it!

I totally forgot that I bumped up our reps to 20 for each set on Wednesdays. This is because these moves are super quick and not high on the difficulty level so 20 reps in doable for everyone. 2-3 sets of 20….let’s do this!

Quick Morning Workout: Love how everyone is keeping up with the QMW this month. I’m on the hunt for a different version for August so send one over if you find one you like!

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Check in – Negative Pull Ups and July Miles: Would love to hear how the negative pull ups and your July miles are going. Are you close to your monthly goal? I never did get a pull up bar…might have to do this one over again in August. 🙂

Day 26 exercises: 2-3 Sets of 20

  • Weighted Russian Twists
  • Rope Climbers with or without weight
  • Dumbbell Side Bends (slowly)
  • 1 Bird Dog Plank – :60 total (break into smaller segments to get to :60 if needed)

Bonus: #FitnessToGo – I find these lists easy to follow and quick to get through. 1 round would be fantastic but 2 would be AWESOME!!

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Speed Work: This week’s speed work is “Broken Miles”. Check out Monday’s post and scroll down for the info on how to make these happen, and how fast you should be running each set.

Day 26 “how to” videos:

Weighted Russian Twists: We’ve done these tons of times but if you’re new to Russian Twists you can be them without weights. Keep your core in tight and keep those feet off the ground!

Rope Climbers: Rope Climb Crunches makes crunching more fun, more exciting and more effective. This ab exercise works not only your upper abs but your obliques as well thanks to the torso twisting motion. As a result it is an incredible abdominal burner.

Dumbbell Side Bends (Slowly): Nice and slowly, contract those obliques!

Bird Dog Plank: This is a tough plank so if you’re still new to planking, please hold a regular plank until you’ve mastered that move and can hold it strong for a full :60. If you are trying this plank today, shift back and forth between right and left arm/leg for the :60.

Day 24: Total Body Cardio

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It’s Monday again and it’s the last week of July. 7 more days to finish the month STRONG!

We changed up the way we do our sets so the reps don’t get as time consuming towards the end of the month. This means you don’t have the “I don’t have time” excuse.

2-3 sets, 10 repetitions of 4 exercises. If you have extra time, get to work on today’s bonus, then check out this week’s speed work and makes plans to get it done. Remember, just because you have the speed work on Monday, doesn’t mean you should do it on Monday. You need a few days in between your long run and speed work to recover and be ready to go hard. Don’t try to get it out of the way early and cheat yourself out of a good workout!

Weekly Check-in: How is it going with our Quick Morning Workout, Negative Pull Up Challenge and your July mileage goals? Check in and let us know if you are sticking with it and still working towards these goals!

Day 24 exercises: 2-3 sets of 10

  • Squat to Overhead Press
  • Dumbbell Reverse Lunge to Front Raise
  • 100 Jumping Jacks or Jump Rope
  • Forward and Backward Rocking Plank – :60

Bonus: #SweatyBodyweightCircuit – You can use your Quick Morning Workout as a warm up for this bonus routine. If you’re not sure about the plank, just do a regular forearm plank or a couple side planks instead.

1 round equals 3 sets of each circuit!

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Speed Work: Broken Miles – This was a fun workout we did at track last week. It is very similar to doing mile repeats but a little different with a short rest between .75 mile and your last .25 mile. Here’s how it works.

  1. Go out for a 1-2 mile warm up. Don’t skimp on your warm up, if you feel you’re not quite ready, run a little longer at your easy pace
  2. Stop and get a drink of water and rest for 1-2 minutes
  3. Start your first .75 mile – run straight through at around your 5K-10K pace. Stop at .75 and rest for 1 minute
  4. Start your watch again and run ALL OUT for .25 miles. When you’ve completed your first mile, stop and rest for another 2 minutes
  5. When your 2 minutes is up, start your next “broken mile”
  6. Repeat 2-4 times depending on where you’re at in your training. If you are a beginning runner, just do 1 mile. If you are training for a half marathon, do 3 miles. Full marathon? Do all four sets
  7. Cool down with 1-2 easy miles

This workout can be 3 miles (1 WU + 1 broken mile + 1 CD) or up to 8 miles (2 mile WU + 4 broken miles + 2 CD). Your mileage depends on you and what you want to get out of the workout. If you do less than you should, you’re only cheating yourself.

If you’re not sure what your 5K-10K pace is, reach out to me and let’s chat. I will help you figure it out.

Day 24 “how to” videos:

Squat to Overhead Press: The squat and the overhead press are two power-house moves that hit big fat- torching muscles like your glutes, quads, and shoulders.

Dumbbell Reverse Lunge with Front Raise: This dumbbell lunge simultaneously works our glutes and abs to sculpt a strong, lean body.

Jumping Jacks or Jump Rope: I think you’ve go this one. 🙂

Forward and Backward Rocking Plank: You should feel this exercise in your Core, obliques and shoulders.

Useful Tips:

  • Keep your elbows directly beneath your shoulders.
  • Avoid elevating or anteriorly rotating your shoulders.
  • Engage your core to avoid sagging at the waist.
  • Don’t hold your breath! Breathe normally.

Days 22 & 23: Summer Long Run Survival Strategies

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Whether we are training for a 5K, 10K, Half or Full Marathon…. summer long runs are a must! But the sweltering temps and high humidity levels can make logging those miles a challenge—and even dangerous.

Let’s talk about tactics that will help us survive our long summer runs so by the time temperatures drop, we’ll be ready for the starting line!

1. Adjust Your Sleep Schedule. During the hot summer months, we need to wake up early, or become a night owl to avoid the hottest parts of the day. Set your alarm and try to wake up early to get your miles in before mid morning when the sun is high. If you’re not a morning person and have a safe running route, night running might be the best option for you, just make sure you have time to refuel and wind down before hitting the sack.

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2. Plan routes with reprieves from the heat. Plan your route along water fountains, sprinklers, and shade. Public water fountains, shaded paths and gas stations were you can buy water should be key parts of your route.

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3. Become a weather nerd and plan your attire accordingly. Check the weather forecast and plan your long run for the day and time when the weather will be the coolest, then choose running clothes that are appropriate for the heat. When the temperature soars, it’s crucial to wear the right clothing. Lightweight, moisture wicking fabrics, light colors, hats and sunglasses could mean the difference between finishing the miles on your schedule, or having your run cut short.

4. Stay close to the house, or hydration drop point. Instead of running an out and back, plan to do loops that will bring you back to your house or car so you are close to hydration. Also, if you start to feel dehydrated or suffering heat exhaustion, you won’t be stranded.

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5. Buddy up to refrigeration. Put a towel and water bottle in the freezer the night before your morning run. Pull it out when you wake up then tie the towel or bandana around your neck and have a ice cold bottle of water ready.

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6. Understand your body chemistry. Pay attention to your electrolyte consumption. Hydration is important, but you also need to think about consuming more electrolytes than usual. Low levels of sodium, potassium, magnesium, and calcium can cause muscles cramps, spasms, dizziness, fatigue, nausea and other symptoms that can cut our run short. Sports drinks, salt, bananas, watermelon, coconut water, and pickle juice are a few options that will help keep our levels balanced.

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7. Take it indoors. While running outside and adapting to the heat is ideal, when temperatures are too high, it’s time to take it inside on the treadmill. Treadmills can be monotonous for long distances but sometimes a little AC or a fan is the most effective way to get our miles done.

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8. Run with friends! Sometimes the best way to slog through the hot summer months is to grab a buddy and do it together. We all know that our BRFs make our runs easier, but even if you reach out to a stranger from your local running group, running with a buddy is safer and having a partner by your side who helps click the miles away can mean the difference between getting it done and calling it a day early.  Let’s face it, when it’s sweltering outside, we need all the extra motivation we can get. 🙂

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Now that we have all the tools we need to make our long runs happen…it’s time to get our plan together, lay out our clothes, make sure we are drinking ALL the water, and get to bed early!

Tell us what your long run plan is and how you prepare to ensure you can go the distance!

Day 22: Warm up with Hip Hurdles + Long Run + 7 Key Stretches for Runners + Wall Sit (:60)  

Day 23: Active Recovery and/or Yoga for Runners (options below)

Alrighty Crew….let’s go long so we can eat chocolate and tacos! 🙂

really long runs

Day 20: Pulse It Out

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If we want to keep our metabolism roaring, it is essential to switch things up in our workout. We do a lot of different moves throughout the month, and while our staple moves like squats and lunges should be a part of our regular routine, after a while they get boring. To keep things fresh and to keep our metabolism from flat-lining, we need to create a little variety and change up the intensity.

By adding a pulse (slower repetition) to our squats and lunges we can activate the fast-twitch muscle fibers of our body. For example, instead of doing 10 regular squats, today we will do 10 squats with 3-5 pulses each time we hit the squat position. Adding this small move to the exercise will add the variety we need and give us a serious muscle burn.

When it comes to exercising, many people are quick to rush through it. However, doing the reps slowly will engage our muscles better than rushing through it. Holding the position of an exercise can also make a big difference in the results we see. Today, try holding your squat or lunge for a few seconds longer for each repetition.

Day 20 exercises: 2-3 sets of 10

  • Squat with Pulse
  • Reverse Lunge with Pulse
  •  Lateral Speed Runners
  • Wall Sit – minimum of :60 (If you can’t hold your wall sit for a full :60 yet, break it up into smaller pieces that equal :60. But don’t quit till you get it all done!)

Bonus: Metabolic Up-Downs – This is an exercise you can do right now, which or without weights. It’s called an up-down, and you just go from kneeling to standing to kneeling again. The exercise is very simple, but it comes with a long list of benefits.

  1. It works your entire body. And the better your musculoskeletal fitness, the better your health.
  2. It elevates your heart rate. Any time you go from the floor to standing and back down again, you’ll raise your pulse. Sounds kinda like a burpee, and we know how good they are for us!
  3. Since the movement pattern is so simple, you can do it for long periods, which burns a massive amount of calories and improves your conditioning.
  4. It stretches your hip flexors. These muscles are notoriously tight on most men and women because of the long periods of time we spend sitting—in cars, at desks, on couches.

How to Do It: Perform 10 to 20 reps with just your body weight to groove the pattern and warm up. Then kick up the intensity and rev your metabolism by adding weight.

Extra Credit: End your workout with a nice long pigeon pose stretch. After this workout, your legs and glutes will be screaming for a good stretch!


Day 20 “how to” videos:

Squat with Pulse: Perform this move doing 3-5 “pulses” for each repetition. Repeat 10 times for each set.

Reverse Lunge with Pulse: Make sure you stand tall and step back with your knee directly over your foot. Pulse 3-5 times per repetition.

Lateral Speed Runners: Leg and core stability exercise

Wall Sit: You know how to do this one…and you know it’s a great exercise to target the entire thigh area, your quad, your inner thigh, the back of the leg, the hamstring, and your glutes!

Day 18: Booty Better be Burning!

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Let’s get that booty burning today y’all! You know what that means….donkey kicks, fire hydrants and bridges OH BOY! 😉

Fun little bonus today too. Brooke Burke and her booty burn class! The video is 3 minutes long, but it only shows the workout on one leg. So you need to do the video twice, once for each leg. Run through the quick warm up twice too!

When you’re done with today’s exercises, please drop into that awesome pigeon pose to stretch out that burning booty!


Day 18 exercises: 2-3 sets of 10

  • Donkey Kicks (each side)
  • Fire Hydrants (each side)
  • Marching Bridge – both legs is 1 rep!
  • Wall Sit – :60

Bonus: Brooke’s Booty Burn – Remember to do this short video twice to even out those legs!

Speed Work: Click here to read more about this weeks speed work…or if you already read it (and understand the how and why), your speed options are below!

Day 18 “how to” videos:

Donkey Kicks: The donkey kick exercise targets your Glutes and Lower Back, while also isometrically strengthening your hamstrings and your core!

Fire Hydrants: Great for hips strength!

Marching Bridge: As a way to make this more difficult and get a better burn in your glutes as opposed to your quads, pick up those toes!

Wall Sit: This exercise targets the entire thigh area, your quad, your inner thigh, the back of the leg, the hamstring, and your gluts. You’re just going to find a wall. You’re going to come into a squat position.

Day 17: Fire Up Those Abs!

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It’s Monday again…time to put the weekend behind us (the good and the bad) and get back to work on strength!

We’re a little over halfway through the month (crazy right? goes by way too fast), but that just means it’s time to turn it up and bring on the fire! No time to waste…make every day count!

Today is full body cardio & abs. Let’s get our heart rate up and our abs working hard!

Quick Morning Workout: Knock this out first thing in the morning!

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Day 17 exercises: 2-3 sets of 10

  • Table Top Abs
  • Flutter Kicks
  • 100 Jump Rope or Jumping Jacks
  • :60 Side Plank with Hip Dips (or regular :60 plank – work up to more advanced planks)

Bonus: Abs & Cardio Circuit – Don’t wimp out, push hard and only take a rest in between sets. Do as many sets as you can!

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Not sure about an exercise? Most of these should be familiar but if you’re not sure, reach out to me and let me know which one you need help with. I will find you a how to video.


  • Negative Pull Up Challenge
  • Quick Morning Workout (see above)
  • July Miles check in – are you working towards your goal?

Great job getting in the Global 5K Challenge this past weekend. Keep logging those miles Crew!

Speed Work: We have options this week. If you don’t have access to a track, that’s’ no excuse not to turn up the speed! The white box is your speed work if you have access to a track. Even better if you take your best running friends with you!

The black box shows your speed workout for the road. It’s timed intervals so you can set your watch for the workout times or use a separate interval timer like a gym boss or any free interval app.

This is the day of the week where you will push yourself harder than you do during your normal week day runs. Again, don’t wimp out. As with anything else, speed work is better with friends. You will push yourself more if you have someone to battle with, someone to chase, or someone chasing you. If you don’t have a friend to run with, think about those race goals you are working towards. Remember that speed work will help you reach those goals. Yes, it hurts. It’s not supposed to be easy. But it feels amazing when it’s done!

Day 17 “how to” videos:

Table Top Abs: The Pilates Table Top exercise tones lower abs, upper abs, hip flexors and the front of thighs.

Flutter Kicks: Pay attention to how he counts the reps!

Jump Rope without Rope: You can do this exercise without a jump rope and still get a great cardio workout with jumping alone. Or you can switch it up and do 100 jumping jacks. Up to you! 🙂

Side Planks with Hip Dip: This is a tough exercise but if you’ve been doing planks for a while now, you need to try them. Start with :15-:30 on each side and do 2-4 reps using those shorter time intervals till you reach :60 on each side. If you’re new to planks, stick with the regular forearm plank until you are strong enough to hold it for :60 without dropping.

The side plank is an advanced plank position incorporating your abs, lower back, and waist muscles, along with your arms, legs, and shoulder girdle all coming together to perform a tough “hip dip.” A definite movement to add to your well rounded abdominal workout plan.