Day 29: Final Strength Day..Push Hard!

Dont always lift heavy weights

It’s Friday…Day 29 and our final strength day for April! We rested yesterday and it’s time to push hard and lift some heavy weights!

Don’t skimp out today…give it all you’ve got and finish strong!

Day 29 exercises:

  • 50 Jumping Jacks
  • Bicep Curl + Overhead Press – 4 sets of 15
  • Front Arm Raise – 4 sets of 15
  • Side Arm Raise – 4 sets of 15
  • Planks – :30 – 1 min (2X)
  • 150 Crunches

You’ve been doing crunches every single day so these 150 are not going to be difficult. Don’t let the number scare you…get started!

Bonus: #SlenderSexyArmsSlender sexy arms

Bringing back one of my favorites! We haven’t done this one in a little while so go at it hard…3 rounds today would be awesome! Put one in between each of Day 29 exercises.  🙂

If you haven’t gotten much running in this week..go out and log some slow miles but keep it short then stretch because we are going long tomorrow or Sunday.

That’s all for today Core Crew….dig deep, lift heavy, and make it a great day! 🙂

Day 22: Last Step Up

step up2

The final days of our April Challenge are before us and once again it’s time to step up our game.

4 sets of arms today…15 reps each and 100 crunches. Do not rush through this. Take your time…focus on using correct form and making each move strong.

Day 22 exercises: “How to” videos

  • 50 Jumping Jacks
  • Bicep Curl + Overhead Press – 4 sets of 15
  • Front Arm Raise – 4 sets of 15
  • Side Arm Raise – 4 sets of 15
  • Plank – :30 – 1 min (2X)
  • 100 Crunches

No bonus again today since these 4 sets will take a little time and I don’t want you to rush through them. And no bonus means maybe you’ll have enough time for a short shake out run before this weekend’s long runs or races. If you are running today…think short and easy. Don’t push too hard before your long run! 30-45 min at conversation pace.

Do make time to stretch it out today too. Here are our 7 Key Stretches for Runners and our arm stretches are below.

Virtual Race: Still plenty of time to sign up for the Make It Count Virtual race. If you’d like to sign up and make your miles count for Runwell and those suffering from addiction, click here for more info.

Who racing this weekend? Who’s going long? Let us know so we can cheer you on!

When you’re done..don’t forget to post and let us all know you got it done with #StepItUp then make it a great Friday Core Crew! 🙂

Arm Stretches: