Day 20: It’s Monday!!

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Great workout right?!?! I know you’re super excited about LOTS of burpees!


Calm down Crew…we’re not doing 100 burpees for time….but doesn’t 3 sets of 10 for our arms and core sound EASY now? 😉

It’s Monday y’all let’s do this!

Day 20 exercises: 3 sets of 10 

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

  • Upright Row + Flies
  • Inchworm Push Up
  • Squat Thrust + Curl & Press
  • Side Planks – :30 each side
  • Wall Sit – :60

Challenges:

  • Superman – 1:55
  • Push Ups – 50
  • #MadManMartin Plank Challenge – 150 seconds (2:30) If you can’t fathom holding a plank this long, break it up into a “rolling” or “moving plank and shift into different plank positions for 2:30.  Regular plank, side planks, plank reaches, plank jacks, whatever type of plank works for you. You can do this!

Bonus: Burpees – 3 sets of 10 – Better than 100 right? 🙂


Speed Work: 4 x 1200 meters (.75 mile) 

This is a tough workout but extending the distance for our speed work is an important part of holding that faster pace a little longer. Don’t go too fast…find a pace you can hold for the .75 mile then stop to jog, walk, or just stand still and breathe, then do it again!

Remember to start with a 10-15 minute warm up and some running drills and finish with a 10-15 minute cool down.


Show the world your Monday BAD-ASSERY…who knows…maybe you’ll inspire someone.

Get up and get moving Crew!

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Day 6: Full Body in 10

screen-shot-2016-12-05-at-7-20-15-pmWant to perform at your full potential?  If you’re not embracing strength training, you’re leaving a lot that potential behind. You’re also opening up the door to injuries and time off the road.

Runners need strength! We need to target areas of fitness we might not normally pay attention to, like flexibility, balance, mobility, and strength. Studies have shown that strength training can improve body composition by helping you maintain or increase your lean body mass and can decrease your percentage of body fat, helping you look leaner and burn additional calories.

In addition to keeping us from getting hurt, studies show that regular strength training can improve our running economy, or how efficiently our body uses oxygen. In fact, it can increase our running economy by as much as eight percent….what does this mean? We get faster and gain more endurance!

Takeaway:

  • Less injuries – run more without pain!
  • Lose weight – run faster and easier because you weigh less!
  • Increased running economy – use oxygen more efficiently so you can run faster and longer!

Ready for another new workout? I’ve got a good one for you! This full body workout that will take 10 minutes. Work your arms, core, back and legs and get your heart rate up and jumping! This workout requires no equipment so you can do it anywhere, anytime! You know what that means….NO EXCUSES!

10 minutes. No equipment. Full body strength. Get to work Crew! 🙂

Bonus: The Crab Twist – 2 reps of 10 on each side 

Jan sent me this exercise and it looks tough! It will take balance and strength. Give it a shot and let us know what you think.

  1. Start in a seated position with your right leg bent, and right foot flat on the floor. Extend your left leg long at a diagonal and reach your right hand toward the ceiling, shifting weight into your left hand.
  2. As you exhale, press into your left hand, lifting your seat and left leg off the floor at the same time.
  3. Twist through your core and reach your right hand to touch your left toe. Then, with control, lower back to the floor to return to your starting position.
  4. That’s 1 rep, do 10. Then switch sides.

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Speed Work: 6 x 800 meters

You know how to do this one.

  • Warm up – 1-1.5 miles
  • 6 1/2 mile repeats (no walking) with a :90 rest in between sets – 3 miles
  • Cool down – 1-1.5 miles
  • Total of 5-6 miles

Remember to stop your watch during your rest. You can job slowly or stand still to get your heart rate down. Then go at it again! Keep track of your times and see how you are improving. Sometimes speed work sucks. It’s common to feel anxious about it and you might even hate it. But once it’s done you will feel amazing and you will see improvements. Just remember that speed work isn’t just about getting faster, it’s also about building up your oxygen intake which translates into easier runs all around.

There will be days when speed work isn’t that speedy. We all have them…don’t get down on yourself about it. Know that it happens and you will do better next time. Just don’t give up!


Water Challenge: Throwing in the water challenge again today. Check the list and find out how much water you should be drinking. This should be every day…but let’s just start with one and go from there. 🙂

Keep track of you r water intake today and let us know how you do!

Lots of fun stuff to do Crew! Best part? It won’t take long!

Get active, get sweaty, feel great….and make it a terrific Tuesday!

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Day 1: Work For What You Want!

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We can wish all day but if we don’t put in the work we will never get the results!

A lot of our workouts this month will include compound exercises. This will allow us to work more areas in a shorter amount of time. There’s tons of info out there about whether we should do isolated or compound exercises. Each has it’s positive effects. So we will be doing both!

Monday, Wednesday, and Friday will be hip and butt focused. Tuesdays and Thursdays will be dedicated to compound moves that will focus on different areas of the body, give us a well rounded strength routine, and help us reach our fitness goals.

So what is a compound movement?

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Today’s workout is a video consisting of full body compound movement exercises from Ms. Jackie Fitness. The video is 5 minutes long and we will do it 3 times. Total of 15 minutes plus a :60 plank to finish it off.

As we go throughout the month, please let me know what videos you like, and ones that you don’t care for. I may repeat some that are good! Remember…this is YOUR group and the more feedback I get from you the better it will be!


Food Challenge: Kicking off Day 1 with a “No Junk Food” Challenge. We have lots of yummy, fattening foods coming our way so let’s take the time now to get ready for it!

We aren’t going overboard here….this challenge usually calls for 21 days, but we are taking it one day at a time. Can you commit to no junk food today? That means no candy, no sweets, no fast food, no white bread, no cookies, no pastries, NO SODA! No soda will be the hardest part for me since I don’t drink coffee and my morning diet soda is the only caffeine I get…but I am committing to one day of no soda. What is the hardest part for you?

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Speed Work: If you haven’t done your speed work, what are you waiting for? This week’s workout is a structured Fartlek run. Check it out and get it done!

Workout: Gear Shifter

How to Do It: In this workout, alternate between your easy, medium, and fast paces. Warm up with three to five minutes of walking. Then ramp up to your easy pace (see below) and hold it for two to three minutes. Then shift into your medium pace and sustain it for one minute. Then shift into the fast pace for 30 seconds. Repeat the cycle two or three times. Walk for five minutes to cool down.

Use this guide to find each gear:

Easy: Conversational pace; a pace where you could chat with a friend running alongside you. This is a rhythm that feels like you could maintain it all day long if you had to.

Medium: This should be faster than your easy pace, but you shouldn’t feel like you’re speeding. You would prefer not to hold a full conversation, but if someone asked you a question, you could answer in two- or three-word sentences.

Fast: Quicker than your medium pace. In this gear you should be able to say one or two words but, if someone asked you a question, it would make you mad because you wouldn’t want to expend the energy to answer them. Don’t sprint all-out or push to the point of pain, or where you feel you’re going to pull something. You should feel like “I’m okay, I just don’t want to do this for very long.”


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Virtual Race: Want to sign up for the January She Power Virtual race? Here’s the link! Once you sign up please join our virtual race event page so we can try and plan a day when we can all run together in spirit!

If you can’t do this one or just don’t want to spend the money that is OK! This is just a fun way for us to run together and another way to motivate us to run a little more. 🙂

Day 1 exercises: Follow video below (3 times) and finish it off with a :60 plank

What you will need: If you don’t have this equipment substitute and make it work! Your dumbbells should work just fine in place of the medicine ball and kettle bells.

  • Kettle bell or dumbbell
  • Jump rope (or just pretend you’re using a jump rope and simulate the exercise
  • Medicine Ball – Or you can use your dumbbell for this too

Hope you love it but if you don’t…speak up! But don’t just skip it. Go through the video three times, get that heart rate up, feel the full body burn!


It’s Day 1 Crew! Our workouts don’t take long but each small effort gets you closer to your goals and sets you up for a successful month. 15 minutes is all it takes.

You have to work for what you want so get moving and let’s start the month strong!

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