July Challenge

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Day 11: Stay Focused

heavy weights low squatsWith all the long runs this past weekend it would be easy to say to yourself…”Oh I did plenty…I don’t need leg work on a Monday…”

DON’T SKIP IT!

Power up hills and launching forward when we’re tired takes more strength! Our quads, hamstrings, and calves need extra special attention. They need heavy weights and low squats!

Day 11 exercises: 2 rounds of 10

****Click here for how to videos****

  • Goblet Squat – How low can you go?
  • Butt Lift Bridge – Squeeze your thighs and glutes!
  • Front Kick + Round Kick – Power through each move!
  • Wall Sit – :60 – Tight tight tight…quads and glutes again…squeeze!
  • Burpees – Stop thinking about it…just do it!
  • Plank – :30 (2X) – Easy peasy 😉

Bonus: #StrongLegsWorkoutStrong Legs Workout

Ready to go a little harder? Think strong, sexy, powerful legs and kill those super sets!

***Brownie Points*** Monday Legs….Round 3

1 more round. You’re legs are tired…I get it. Push through!

Running Drills: You know these drills and should be doing them each time you run. Think power and form….just a little extra strength work in the form of drills.

  • Butt Kicks
  • High Knees
  • Bounding
  • Grapevines
  • Slow Skipping
  • Lateral Bounding
  • Hamstring Extensions
  • Straight Leg Shuffle
  • Running Backwards

Speed Work: Who’s planning ahead for some speed work this week? I’d love to see some tough workouts! This one isn’t easy…but instead of thinking of it as speed work… think of it as interval work. 😉

  • 4x – 6x 800M (approximately half mile)

A lot of us do a run/walk right? So think of it this way…push pace for a half mile then walk for 1-2 min to recover. Thinking of them as half mile repeats with a walk in between will help you wrap your head around these longer intervals and make it seem less daunting.

Remember to start with a slow warm up…around a mileis perfect, then go into your intervals. When you’ve done 4-6 half mile push sessions…slow it down for a recovery jog for another half to full mile. Bring your heart rate down then give yourself a big hug and pat on the back!

Go home and stretch it out!

We’ve got some injuries…we’ve got some people down in the dumps…and we have others who are killing every workout and giving us something to cheer for and to look forward too. If you are on the sidelines…find a way to keep your mind focused. Go for a bike ride, or a swim, go to a yoga class, bust out the Ab Pyramid…or do an extra round of leg work.

Don’t give up your fitness because you can’t do exactly what you want. We can stay involved without being on the road…and the rest of our Core Crew is going to hold us up…and hold us accountable.

No matter if you’re on the road…or waiting to get better…your main focus is to remain focused. Stay Core Crew Strong!!

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Days 9 & 10: Make Time To Run

Make time to runWithout a doubt the long run is one of the most important parts of our overall training cycle. Hopefully you have a pack of like minded people ready to go long with you this weekend.

If you must go solo…there are ways to make it easier. Let’s face it, if you’re following your training plan you’re physically ready to go the distance…it’s the mental part that is agonizing.

Here are some tips to make it easier to get out the door.

  • Plan ahead: If it’s actually written down in your calendar, you’re more likely to do it.
  • Get it done early: Don’t wait till Sunday, cross it off your to-do list on Saturday if possible. Lift that weight off your back early so it’s not looming over your head all weekend.
  • Get online: Your Core Crew is your support system and we an be a HUGE motivator. If you post that you’re going out for a 12 miler, you won’t want to let us down…right? Go ahead and #RunBrag afterward to celebrate too!. Your run post just might inspire someone else to head out for their run, too!
  • Get your gear on: Lay out your outfit the night before and put it on right away in the morning. You’ll feel silly sitting in your house in your running clothes, so hit the roads where those kicks really belong!
  • Pick a killer playlist:  There’s something to be said for those times when one of your favorite tunes comes on and nudges you to pick up the pace a bit. To be safe, only use one earbud with the volume just loud enough to hear it so you are safe.
  • Focus on the half-way point: The first half of a long run is usually the hardest part because you feel like you’re heading away from home. Even if you still have a ways to go, you get excited when you’re halfway done because it feels like every step is a step toward home. Breaking up the run into parts makes it more manageable and less daunting.
  • Be creative with your route: Try not to run the same roads all the time. Changing up the scenery can help beat the boredom.
  • Remember that it’s worth it in the end: It feels pretty darn sweet finishing a long run. Savor it.

Are you ready to go long? What’s holding you back? We are all here waiting for you to finish…waiting for you to brag about how awesome you are…waiting to tell you how proud of you we are…

Don’t let us down! Of course we’ll still love you if you do…. So even more important…don’t let yourself down. You know you want it…go out and get it!

Remember…if you need to wait until Sunday to get your long run in…spend a little time working those abs on Saturday! Switch it up and make it work for you!

When you’re done….PLEASE make time to stretch!

Day 9 exercises:

Day 10 exercises:

  • Ab Pyramid – 1 set
  • Plank – :30 (1X)

If you are thinking about skipping your long run this weekend because you’re tired, or don’t feel like it, or have to many other things to do…remember that this is your YOU time. You deserve this time for yourself…to be healthy, to be sane!

So if you’re feeling blah, tell yourself…no way am I giving up this time for me… no way…

Run I will

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Day 8: Armed and Fabulous

Screen Shot 2016-07-07 at 1.53.50 PMWe love arm day! Strong, toned, sexy arms…plus the strength to pull us through the end of those long runs!

What more incentive do you need to work hard today?

Friday’s workout is fun and fabulous! Just 2 rounds of 10 for another week.  Stick with it and get stronger now so you can step it up next week!

Day 8 exercises: 2 rounds of 10

****Click here for how to videos****

  • Reverse Curls
  • Hammer Curls
  • Kettle Ball Squat + Overhead Press
  • Air Punches – :30
  • Burpees
  • Plank – :30 (2X)

Bonus: #SculptedArmsSculpted Arms Workout

Take these moves nice and slow. Use good technique and focus on really feeling that burn in your arms.

  • 1 round = You got this!
  • 2 rounds = You are killing it!
  • 3 rounds = Are you kidding me?
  • 4 rounds – BEAST MODE!!

In case you need a reminder…below are images for the Back Rows and Upright Rows, and Skull Crushers.

Back Row
Upright Row
Skull Crusher

You know what’s next…so rest up Crew! Take some time to stretch out and plan your weekend.  Plan to eat well, hydrate, and rest….all in preparation to go long!

Get armed and make Friday fabulous Crew! 🙂

 

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Day 7: Persist and Improve

Persist and it gets easierWe push ourselves everyday to get used to the grind….to improve.

We persist to form habits that allow us to feel good about ourselves and keep us motivated.

The daily grind doesn’t make it easier…it makes us better. It makes us stronger.

Persistence is the inner strength that carries us through the hard times. The times we want to quit…to give up…to lay down and surrender.

Life throws up curveballs…sadness, laziness, exhaustion…the devils way of telling us we aren’t good enough…that we don’t deserve it. That inner demon wants to throw us off course and shatter our dreams. Who will win today?

Push through and reap the rewards…the mental and physical rewards…It won’t make it easy…but it will make you strong.

Day 7 exercises: 2 rounds of 10 ****Click here for how to videos****

  • Farmers Walk on Toes – :30 (use your heaviest weight – straight line or in a circle)
  • Dumbbell Squat + Overhead Press
  • Dumbbell Deadlift
  • Wall Sit – 1 minute
  • Burpees
  • Plank – :30 (2X)

Bonus: #SuperSweatyCardio Super Sweaty Cardio

This cardio bonus should take 12 minutes. Do not rest. Persist….push through and time yourself. 3 rounds….GO!

When you’re done…give yourself a big hug and a pat on the back. Then take it easy…time to rest up for those weekend long runs!

Start thinking now…start planning now. What will you eat? how much rest will you get? It’s important to plan ahead to go the distance.

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When you want to skip it today….

When you want to quit early….

When you want to roll over and let life take over…

Remember…you can’t get much done if you only work hard on days when you feel good.

Persist It will get easier…because you are strong!

 

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Day 6: Results or Excuses?

Results or ExcusesWhat are your goals? What kind of results are you striving for? Do you want to lose weight? Get stronger? Get tighter and toner? Run faster? Run farther? Complete a goal race feeling good?

What excuses do you come up with to skip your workout? Seriously…be honest with yourself and with us…what excuse do you use to skip it?

If you only put half effort into your workout, if you workout then eat a bunch of crap, if you  make excuses why you can only get it done every once in a while…whose fault is it that you don’t see the results you want?

My biggest goal is a tighter, toner tummy and stronger arms. My biggest excuse…eating crap. I know how to eat healthy…I know what foods to avoid…but sometimes my belly overrides my brain and I end up eating crap…yummy crap…but crap all the same. I have to make a new commitment every day to eat better…and I don’t always succeed. But I am trying and every day is a new chance to eat better. Taking it one day at a time.

What’s your excuse for not getting the results you want? Put it in writing and makes it more real. Be accountable. Put your excuses out there so we can help you over come them.

Day 6 exercises: 2 rounds of 10 ****Click here for how to videos****

  • Standing Oblique Crunch
  • Dumbbell Squat to Shoulder Press Rotation
  • Single Leg Deadlift
  • Towel Mountain Climbers – Use a towel, paper plates, or furniture movers if you have them. Using something to keep your feet on the ground will force you to use your core muscles to pull your legs in. Keep your feet on the floor!
  • Burpees
  • Plank – :30 (2X)

Bonus: #KillerCoreWorkout Killer Core Workout

Today’s core work is quick so if you’re like me and want those tight abs…ditch the excuses and make the extra time for this Killer Core Workout.

Hip Lifts – There’s lots of ways “hip lift” can be interpreted. For today I want you to think side plank hip dips.  30 times each side.

The rest of the exercises should be familiar…except maybe the toe touches. This is another one that can be done many different ways. Today we are going to do a move similar to a V-Up without moving our legs. Remember to keep your legs as straight as possible and avoid swinging by using your core to pull you up. Check out the video below to see how it’s done.

Speed Work: Wednesday is a great day for some speed work! This week we are doing short bursts of speed with a quick recovery. Here’s your workout:

  • 6 x 200M (90 recovery between sets) 
  1. Warm up – 1/2 mile to 1 mile SLOW (conversation pace)
  2. Drills – high knees, butt kicks, skipping, grapevines (3 sets of 15-20)
  3. Sprints with recovery (:90 between sets)
  4. Cool down – 1/2 mile to 1 mile SLOW (conversation pace)

This is a fast workout and you will only run 2-3 miles TOPS. Your lungs may be on fire…but the cool down will help and you will recover quickly.

Your speed work can be done any day of the week but make sure you give yourself 2-3 days before and after your long run to recover. This is a hard workout and your muscles need time to rebuild!

Part of rebuilding your muscles includes eating protein within 30 minutes after your workout. Plan ahead so you know what you will eat when you’re done. Make sure it’s high in protein and your muscles will thank you!

When you’re done…take time to stretch! We don’t have a day dedicated to stretching or yoga this month but you know it’s important to make the time.

Rise above

Lots to do and plenty of reasons not to do it. Do any of these sound familiar?

<<<<<<<<<<

You are not the person you may have been in the past.

Rise above your excuses and get one step closer to your goal.

Start right now.

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Day 5: To Die For Triceps

To Die For Triceps

I couldn’t be prouder of everyone working so hard on Independence Day! My Crew killed it!

With so much running…followed up by awesome leg work…it’s a great day to sculpt some “to die for” triceps!

Instead of being jealous of those beautiful arms we see on others…let’s get to work because those tight, toned, sculpted arms don’t build themselves!

Day 5 exercises: 2 rounds of 10 ****Click here for how to videos****

  • Tricep Dips
  • Tricep Push Ups
  • Tricep Overhead Extensions
  • Dumbbell Kickbacks
  • Burpees
  • Plank – :30 (2X)

Full Body BlastBonus: After all the holiday food and festivities…we need a little extra cardio in our life today. If you over-indulged… don’t beat yourself up. Just throw in this bonus routine and burn off those calories baby!

#FullBodyBlast

With a little downtime from racing, it’s back to the road training. Remember that you need your rest to stay healthy and injury free….but don’t forget your speed work!

Speed Work: 6X 200M (90 recovery between sets) 

Key here…run fast…but not as fast as you can. Get through all 6 sets of 200 meters (or .12 miles) then rest for 90 seconds and do it again.

Before you start, remember to warm up with a 1/2 to a full mile slow jog, then do your running drills, high knees, butt kicks, skipping, grapevines, then run through your sprints, then finish with a cool down…another 1/2 to full mile slow jog.

  1. Warm up
  2. Drills: high knees, butt kicks, skipping, grapevines (3 sets of 15-20)
  3. Sprints with recovery
  4. Cool down

This is a fast workout and you will only run 2-3 miles TOPS. Your lungs may be on fire…but the cool down will help and you will recover quickly.

Your speed work can be done any day of the week but make sure you give yourself 2-3 days before and after your long run to recover. This is a hard workout and your muscles need time to rebuild!

Ready for an awesome Tuesday workout? All that counts is how you do today. Take it one day at a time and those days will add up! Get up, get moving, and let’s GETTT ITTT Crew! 🙂

How you do today

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Day 4: Celebrate Freedom!

Independence DayGood morning and Happy 4th Core Crew! Tons of racing going on today…good luck to everyone! Run with joy and thankfulness because you are FREE!

We all have lots of other fun family stuff to do today but that doesn’t mean skip your workout…2 rounds of 10…too easy? Throw in one or both of the bonus workouts! Would love to see some families getting involved today! 🙂

Day 4 exercises: 2 rounds of 10 ****Click here for “how to” videos!****

  • Goblet Squat
  • Butt Lift Bridge
  • Front Kick + Round Kick
  • Wall Sit – :30
  • Burpees
  • Plank  :30 (2X)

Bonus: #FireCrackerWorkout and/or #Family4thWorkout

There are people all over the world who don’t have the freedom to workout when they want…who don’t have the freedom to celebrate with family and friends. There are people who gave their time and their lives so we could be free!

Celebrate freedom…give it your all! Don’t skimp out today…remember to drinks LOTS of water (in-bewtween whatever else you’re consuming 😉 )…work hard…make it awesome! 🙂

Celebrate Freedom

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Day 1: Let’s Get This Party Started Right!

Let's get this party startedReady to get this party started right? I could waste time spouting off a bunch of inspirational stuff…or I could just say…

GET UP AND LET”S GETTTT ITTT!!!! 🙂

Day 1 exercises: Arms – 2 sets of 10

  • Reverse Curl
  • Hammer Curl
  • Kettle Ball Squat + Overhead Press
  • Air Punches – :30
  • Burpees
  • Plank – :30 (2X)

If you haven’t done it yet…check out our “how to arms” videos page to see how to do each of these exercises correctly! Make modifications when needed but don’t sell yourself short. You are strong and you can do this!

Yes..2 sets of 10 burpees….and yes we are doing them 5 days a week this month. Break them into sets of 5 if you need to and click here for a reminder on how to do the perfect burpee.

Bonus: #CountUpCountDownWorkout Count Up Count Down Workout

Looking to do a little extra work before the holiday debauchery begins? Try this Count Up Count Down Workout!

It’s quick, will fire up your metabolism, and get you headed the right direction for our long weekend!

All these exercises should be familiar but here’s a reminder of what the bird dog should look like.

Bird Dog exercise

Remember to think about your water intake, decide on a daily glass commitment, and make yourself accountable by including your goal in today’s post. Download the MyFitnessPal or Waterlogged app and team up with with other Core Crew members by adding them as friends so you can keep track and cheer each other on!

Before this weekend’s long runs…don’t forget to take time to stretch and get ready for the road. Our muscles need to be limber and relaxed to avoid injuries so don’t skip this important part of your training. Here are our 7 Key Stretches for Runners.

There is no day dedicated to rest or yoga this month, but I will continue to talk about it ALL the time…don’t get annoyed…just get to stretching and get to relaxing your mind and your body. Click here for Yoga for Runners. You can throw this is any day of the week and I would love to see Yogi Runners coming out this month!

No more time to waste…get to work Core Crew and make it a fabulous Friday! 🙂

Have a fabulous Friday