Abs

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Days 9 & 10: Only One Option…Get It Done!

Long run - finish what you startedIt’s the weekend!!!! We’re runners…and what do runners do on the weekend? We RUN!

Time to set a plan…then stick with it…because anything less is NOT an option.

Whatever you set your mind to do this weekend is what you will complete. If you fail to make a plan…you will fail to move closer to your goals. Maybe your racing, or adding a couple extra miles to start adding distance, or getting in a nice long training run…whatever your goal is…figure out how to make it happen then GET IT DONE!

Run Saturday…then knock out your ab work on Sunday…or get your abs done on Saturday and run on Sunday. But no matter what….everyone should be running this weekend!

Don’t judge yourself by what others are doing. Don’t Feel bad because you aren’t logging the long miles…yet. You will get there. It takes time and determination and commitment…but if you put in the work, it will be you logging those long miles…and feeling FABULOUS!!!

Day 9 exercises: Long Run + Planks (:30 – 1 min 2X) + 7 Key Stretches for Runners

Day 10 exercises: Abs

  • 50 Jumping Jacks
  • Stability Ball Crunch – 3 sets of 10
  • Lying Leg Raise – 3 sets of 10
  • Dumbbell Side Bend – 3 sets of 10
  • Plank – :30 – 1 min (2X)
  • 50 Crunches

If you don’t have a stability ball…try some in and outs. This is a great core exercise and doesn’t require any equipment. Find a bench or a sturdy chair and pull your legs in and out using your core muscles. See how to do it below.

No bonus stuff this weekend but please remember to take time to stretch! Ab stretches are below and you can find out 7 Key Stretches for Runners here.

Another thing…just because you do a long run one day doesn’t mean you can’t run again the next day. If you decide to go out for a 2nd weekend run…keep it short (30-45 min) and keep it slow. This should be a recovery run…or a shake out run if it’s the day before  long run.

No matter what you do this weekend….be active…be mindful of your food intake and make it a fantastic weekend Core Crew! 🙂

Spinal Stretch on Stability Ball
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Days 2 & 3: Weekend Options

The Long RunDo you look forward to your long run? Is it a time of reflection done solo or do you run with friends to make it fun and pass quickly? No matter how you like to get it done…earn your pain, cause the long run is a reward in itself.

We are all at different fitness levels so “long run” means different things to each of us…maybe it’s 3-4 miles….maybe it’s 10-15+ for those with a marathon or ultra coming up. The time on your feet…not the distance that’s covered is what is most important.

The pace for these long runs should be relaxed, allowing you to easily carry on a conversation with your running buddies. If you run solo….you should be able to sing the Brady Bunch song out loud (come on you know you know it) without breathing hard. Make it fun…take walk breaks when you need them…and understand that your body will be making the correct physiological adaptations for the very long distances.

For our newbies, the weekend means you have options! If you go long on Saturday, rock out your ab work on Sunday….if a Sunday long run works better for your schedule, switch it up and make Saturday your ab day then go long on Sunday. Either way, post run….please remember our 7 Key Stretches for Runners and throw in a few planks before you call it a day.

Day 2 exercises: Long Run + 7 Key Stretches for Runners + Planks (:30 2X)

Day 3 exercises: Abs

  • 50 Jumping Jacks
  • Stability Ball Crunch – 2 sets of 10
  • Lying Leg Raise – 2 sets of 10
  • Dumbbell Side Bend – 2 sets of 10
  • Plank – :30 (2X)
  • 25 Crunches
  • Ab Stretches – :30 each (scroll down for a reminder)

Not sure how to do these exercises? Check out our how to videos and scroll down to the ab section. If you don’t have a stability ball…how about some in and outs? Remember those? If not here’s how to do them…

Ab Bonus: For a little extra ab work try this Abdominal Hold. Use a stable chair or bench then push yourself up and hold for 5-10 seconds then rest. Repeat this action for 1 minute. Start slow and if you need support, keep one foot on the ground and work your way up to being able to pull up both feet towards your chest. Here’s how to do it.

Last but not least…remember to be mindful of what you’re eating…NO JUNK FOOD! After your long run, reach for some protein then keep it healthy for the rest of the day. Going long does not mean it’s ok to gorge afterwards…I know it’s easy to do…and you feel like you’ve earned it…but think about those toned sexy abs you want for summer and walk away from the junk!

Questions? Concerns? Reach out to me! Let’s chat about how to make the long run work for you.

Have a fabulous, fun filled weekend but make it count towards your fitness goals! 🙂

Ab Stretches:

Spinal Stretch on Stability Ball

 

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Day 16: Suck It Up…or Suck It In

Who’s ready for some ab work? I know…I know…we are all sore…but you know that saying we have all seen a million times now…

suck it up buttercup

Suck it up now to avoid sucking it in later! And of course there are other benefits to a lean, strong core. According to the Runner’s World article, The Core of the Matter, “A well-balanced core improves your running economy. Result: faster times.” No love handles and we can run faster? I’m in!

Day 16 exercises:

  • Russian Twists – 60X (each side)
  • Burpees – 15X (this should be easy after all the burpees we’ve been doing this week. No push up required! 🙂 )
  • Bridge – 2X – I min each
  • Calf Raises – 10X (each side)
  • Plank – 2X (1 Min)
  • Side Planks – 1X each side (1 Min)
  • Calf Stretches
  •  One Arm Camel – :30 each arm
  • Spinal Stretch on Stability Ball – :30 – 1 min

How to videos can be found here and today’s stretches are below.

Bonus: Adding a new core exercise to the mix today. If you have low back pain this is a great way to add strength to your core and help eliminate that pesky pain.

Step Downs (Better known as the Dead Bug) 

Lie on your back with one hand under your lower back. Lift your legs so your thighs are at a 90-degree angle with the floor, and bend both knees to a 90-degree angle. Tighten your lower back so that it doesn’t move up or down, and slowly lower your right foot to within 1 inch of the floor. Keep your right knee bent at a 90-degree angle, and maintain the position of your left leg. Hold your right foot 1 inch off the floor for 2 seconds, then return it to the start position next to the left leg. Repeat the same action, but this time lower the left foot. Do 3 sets of 8-10 reps for each leg.

Running Drills: Still sticking with Butt Kicks and Grapevines. Click here (Monday’s post) to read more about why they are good for us and how to do them correctly.

If you are running today…please do not forget those awesome 7 Key Stretches for Runners!  Even if you’re not running…they feel really good and will keep your muscles soft and pliable. Just get down on the floor while watching your favorite TV show and go through the circuit.

I think I covered everything…Day 16, Bonus, Stretches, Running Drills….OH SPEED WORK! Remember to throw in those Fartleks during one of your runs this week. Description and steps are also in Monday’s post which you can find here.

That’s all for today Core Crew. Make it a great hump day! 🙂

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Day 12 & 13: Weekend Options

my face on race dayGood morning Core Crew! It’s race day for lots of us and I know the rest of you are getting in those long runs today so I’m gonna keep it short.

Remember that you have options on the weekend. Get your long run, planks and stretches in today…or switch it up and do your long run on Sunday and knock out abs today. 🙂

Day 12 exercises:

  • Long run – Conversation pace – This means you can talk or sing out loud consistently while running. Unless you’re racing…then keep quiet and haul butt!
  • Plank – :30 (2X)
  • Stretch! – 7 Key Stretches for Runners

Day 13 exercises:

  • Mountain Climbers – 60X (each side)
  • Heel Touches – 40X (each side)
  • Bicycle Crunches – 40X (each side)
  • Plank – :45 (2X)
  • Side Planks – :45 each side
  • One Arm Camel Stretch
  • Spinal Stretch on Stability Ball

Here are the how to videos and the stretches are below.

I can’t wait to hear all about your race or long run….remember I want to see those splits…nice sexy splits with your first miles being the slowest! Go out and have a blast Core Crew! 🙂

 

One Arm Camel
Spinal Stretch on Stability Ball
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Day 9: Core Compliments

Strong CoreA strong core will compliment everything you do. It will improve your technique, give you added strength and stamina…push you over those hills and carry you across the finish line. Bottom line..runners need a strong core!

The Runner’s World’ article, “The Core of the Matter: Strengthen your core muscles, and you’ll run smoother and faster, with fewer injuries. Bonus: A set of seriously taut abs” stresses the importance of core work for runners.

Exercise Physiologist for the Nike Farm Team, Jack Daniels, Ph.D. explains,

“The stronger your core, the more solid you are as you hit the ground. That reduces your need for unnecessary stabilization, and allows you to be a more economical runner.”

Yes…we do planks everyday and that’s awesome…but we still need to do more. Today’s ab exercises will give you more stability and help ensure you maintain proper running form during challenges such as hills, sprints or the final leg of long distance runs, supporting tired muscles even when you are fatigued.

Day 8 exercises:

  • Plank – :45
  • Russian Twists – 40X (each side)
  • Burpees – 15X
  • Bridge – :45 (2X)
  • Calf Raises – 10X (each leg)
  • Plank – :45
  • Side Planks – :45 (each side)
  • Calf Stretches
  • One Arm Camel (stretch for :30 using each arm)
  • Spinal Stretch on Stability Ball

Need how to videos? Click here for the exercises…and scroll down for the stretches.

standing abs

all cardio challenge

 

Bonus workouts: Want to give your ab workout an extra boost today? How about some good old Standing Abs! Three rounds would be amazing! Tag your post #StandingAbs. Or stick with this weeks #AllCardioChallenge and keep the cardio streak alive.

Choices are awesome right? 🙂

 

Running Drills: If you’ve haven’t fit them in yet…what are you waiting for? Butt kicks and Bounding are on the schedule this week. Check out Monday’s post for why these are a great addition to your workout and abs made in the kitchenhow to do them correctly.

Final Thought….we can do all the ab work we want but if we don’t eat well..all that work is for nothing. For those who fell off the wagon with the No Sugar Challenge (me included) recommit to no sugar or junk today. make the commitment to eat healthy, balanced foods…in moderation…and make it a great Wednesday!

one arm camel

One Arm Camel 

 

spinal stretch on stability ball

Spinal Stretch on Stability Ball

 

 

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Day 5 & 6 – Time On Legs & Abs!

Long slow distanceHey Core Crew… it’s Saturday and we all know what that means! Who’s ready for some LSD??

Long Slow Distance is not a new concept.. as you can tell from the picture…I mean…she’s wearing a cotton tank so we know this was a while ago…

But the basic elements remain…and it goes back to “time on legs”. If you’re training for a 5K…you should work up to running more than 3.1 miles on the weekend, 10K…more than 6.2 miles, Half and full marathon….you should be logging some serious hours on the road!

Low intensity…or slow, conversation paced running…will allow your body to adjust to the training without overworking your body. In fact, 80% of your training runs should be at this pace! That doesn’t mean you shouldn’t add speed, hills, intervals, or other running drills…but if you are in it for the long haul, this pace should be your foundation.

It’s important to work up to a distance you are comfortable with. Don’t go jumping willy nilly into tons of miles. Plan out a schedule that will help you reach your goals in a healthy manageable way to build up your endurance over time. Time on Legs…to do well..you’ve gotta put in the time.

So today is a rest day from strength training…IF you are running today. If you run on Sunday…please use today to knock out Day 6 (Sunday: Abs) and get that long run in tomorrow.

We still have work to do today and don’t skip your stretches!

Day 5:

  • Long run: Conversation Pace – Long run means different things to all of us so whatever level you are at…get out there and log some miles!
  • Plank – :30 (2X)
  • Side Planks – :30 (each side)
  • 7 Key Stretches for Runners – This is so important today! I promise it will feel so good!

Day 6: Sunday – Abs

  • Plank – :30
  • Mountain Climbers (50 each side)
  • Heel Touches (30 each side)
  • Bicycle Crunches (30 each side)
  • Plank – :30
  • Side Planks – :30 (each side)
  • One Arm Camel
  • Spinal Stretch on Stability Ball

I think I neglected to include the how to videos for these ab exercises so I will put the videos below. And if you need a reminder about how to do today’s ab stretches, please click here and scroll to the bottom. Let me know if you have any questions or need some help with modifications.

Remember to do your best and make it a great weekend Challengers! 🙂

Mountain Climbers: Great full body exercise! Keep your hips low and your core tight.

Heel Touches: Perfect for those love handles! Again…keep your core tight and bring your shoulders up off the ground.

Bicycle Crunches: Last ab exercise for the day. Do these strong even if you need a rest as you go. Try to bring your knees up as high as possible and again…keep your core tight! 🙂

 

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March Challenge: Day 2 – Trash Run

Hey Core Crew….welcome to Day 2! Trash run

You’ve heard me talk about warm ups and cool downs before..but most of us still don’t do it. I’m guilty too… we might get in a warm up but then we give every free moment we’ve got to our run and strength workout so when we’re done there’s no time left for a cool down.

But cool downs are an important part of letting our body recover so today I would like to suggest a running assignment that will force us to slow down…and help our community at the same time.

Who’s up for a Trash Run?

Before you leave for your run today (or whenever your next run is) grab a small bag and stuff it in your top or shorts for later. Start your run with a slow warm up…5 min or 1/2 mile…then go into your workout. When you are 1/2 mile from home…start your cool down.

During your cool down…walk…and pick up pieces of trash along your route!

Get in a great workout with a proper cool down and make a difference in your community at the same time! Take a photo of your trash stash and post it when you’re done with your strength workout. Let’s see who’s area is the dirtiest and who will take the time to cool down…and make a difference!

If you’re not running…maybe your injured or haven’t caught the run bug yet…you can still get out and do a trash run… just walk instead of running. Being active is what it’s all about anyways…get up…get moving…and walk your way to a fitter life…and a cleaner community. 🙂

Trash running isn’t a new concept…and here I was thinking I had some bright idea… there’s even a website with vocabulary for this emerging “sport”.

Here’s some fun terms runners can relate too:

  • GU-dar: a trash runner’s internal beacon for finding GU packets. Having a great GU-dar is essential to being a great trash runner. It takes some time to naturally spot those shiny little packets and tabs, but once you develop a strong GU-dar, GU packets beware.
  • Rubber Necking: missing trash due to taking in the scenery, watching other trash runners, or simply not paying attention. A drafting, rubber-necker is a recipe for disaster.
  • Trashlek: much like its “cleaner” cousin the Fartlek, the Trashlek is a great aerobic training technique.  It involves a light jog to a piece of trash and then a hard-paced sprint to put the trash in the appropriate receptacle.  A moving retrofitted trash collecting jog stroller or stationary trashcan does the trick.  This is a great substitute for boring and less environmentally beneficial track workouts.
  • Dumpster Break: a bathroom break while trash running.  No explanation needed.
  • Trashole: formerly known as a litterbug, a trashole is someone who throws his or her trash on the ground for the rest of us to see and ultimately pick-up.
  • Butt Stroll: when you intend to go for a vigorous trash run, but find yourself in a stroll due to an over abundance of littered cigarette butts!

It seems that most “trash runners” stop to pick up trash while they’re running…but I want you to force yourself to cool down so let’s wait till after we’re done with our run and avoid costly injuries. Please don’t stop mid stride to reach down and pick up some trash. Hamstring, back, and knee injuries while trash running are out of the question. 🙂

When you get done with your run jump right in to today’s strength exercises.

Day 2 exercises: Ab Day

  • Plank – :30
  • Russian Twists – 40 each side
  • Burpees – 10
  • Bridge – :30 (2X)
  • Plank – :30
  • Side Plank – :30 each side
  • One Arm Camel stretch – :30 each side
  • Spinal stretch on stability ball – :30

No injuries!! Make sure you are doing these exercises correctly by watching the “how to” videos. Then take the time to do the ab stretches. As we go higher in reps and time…these stretches will feel wonderful so get used to doing them now. Below are “how to” videos for each stretch.

One Arm Camel: This is a yoga pose that is going to stretch out our ab muscles. Great way to keep our tummy muscles ready to go again in a few days.

https://youtu.be/kYkjhS1_cVQ

Spinal Stretch on Stability Ball: Great stretch for our abs and spine and feels wonderful! If you don’t have a stability ball…you might want to invest in one sometime soon. You can get them at Marshall’s or TJ Maxx for under $20 and there are tons of ways we can use them to get stronger and stretch.

I hope everyone has fun with today’s workouts and smiles all the way through! Let’s get it done and make it a great day! 🙂