Day 30: Bust It Out!

Final Day! screen-shot-2016-11-29-at-4-31-36-pm

Get up, get moving, and bust it out Crew!

1 round of hips for each leg then for your bonus, do it again!

2 rounds. 5 minutes per leg. 1 :60 plank and pigeon pose.

20 minute workout.

Once you get it done, shout it out loud cause you just finished an awesome month of strong hip and ab work!

Day 30 exercises: Hips – Modern Mom – Strong Hips Video 

Follow along with the me and let’s finish the month strong!


Speed Work: The week isn’t over just yet…have you done your speed work? Here’s this week’s workout:

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.”


We’re not getting any downtime…December starts tomorrow!

But before we move on…take a moment to reflect on the month and how far you’ve come. How many days did you complete? Did you give it your all? Why not? What got in your way? What can you change in December to help you do a little more? To push a little harder?

A successful challenge month isn’t measured just by completing each day on time…it’s also about challenging yourself, doing a little more than you thought you could do, pushing your limits, and coming out stronger because you did.

Can you call November a success?

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Days 29 & 30: No Finish Line

screen-shot-2016-10-28-at-11-31-25-pmThis is a 30 day challenge…and here we are again at the end of the 30 days. But in truth, there’s another starting line right around the corner.

Like a race, as soon as it’s over we’re starting the next training schedule…planning our next race.

Every day is another step in our journey to a healthy, active life. Something we do to live a long time…and to feel good while we’re we’re at it!

It’s the end of the month, but it’s not the end of the road. We continue to get up everyday with a plan to make TODAY a positive part of the rest of our life.

It’s a lifestyle and we train every day…just like there is no finish line!

Day 29 exercises: Long Run + 7 Key Stretches + Bedtime Plank

Day 30: Arms – 4 sets of 15

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

  • Halo Curl
  • Shoulder Press with Rotation
  • Push Ups
  • Elbow Kiss
  • Bedtime Plank

Bonus: Relax! Take the rest of the day to unwind and get ready for your next run or just hang out with your family. Remember…this is a lifestyle, the finish line is just the beginning of a whole new race…and there’s always tomorrow. 🙂

Have a great weekend Crew! 🙂

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Day 30: Victory!

victoryWe did it y’all! 30 Days of an awesome strength challenge is in the books!

Well, after today of course… Close out the month strong with a killer ab day then grab this photo and shout it out to everyone…VICTORY IS MINE!!!

What an amazing month! So many strong, committed, hard working Crew members this month. I think this is one of the hardest working months we’ve had so far. I couldn’t be more proud!

Finish strong Crew! Victory is knowing you gave it your all…even when you didn’t want too. Victory doesn’t mean you didn’t miss a day…. It means you pushed through, stayed the course and are stronger, more confident and ready to conquer the world!

Day 30 exercises: Abs – 4 sets of 15 

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

  • Crunches
  • Dumbbell Side Bends
  • Russian Twists
  • Plank – Your Choice (:90 2X)

Bonus: Daily Abs – 3 rounds! Daily Abs

GETTTT ITTTT!!!

That’s it for September Crew! The month has flown by yet again and it’s been fabulous. Take time to stretch it out today and get ready for those long runs this weekend.

Brand new month starts tomorrow…who’s ready???

 

Day 30: Finish What You Started

Screen Shot 2016-08-29 at 7.10.19 PMFinal Day!!! Our challenges are 30 days so even though it’s not the last day of August…it’s still the last day of our August Challenge.

Tomorrow you can rest, run, cross train, stretch… whatever you feel is best for you to get ready for September!

But today…we work hard!

Even if you didn’t do as much you wanted to this month, if you’re disappointed in yourself for slacking off, missing days, or eating bad… real commitment shines through when you finish what you started even when you don’t feel like it!

Will you make excuses and and give yourself a pass or make today count and move your ass! Get up and DO SOMETHING!!

Day 30 exercises:

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

  • Frogger (30 2X)
  • Butt Kicks (50 2X)
  • High Knees (50 2X)
  • Side Lying Leg Lifts (50 2X each)
  • Plank Challenge – Day 30: Crouching Tiger Push Ups (:45 3X)

Crouching Tiger Push Ups – This plank variation works our core, arms, back, and quads. This videos shows how to do it but I want you to slow it down a bit and really engage each muscles as you work through the moves.

Ab & Squat Challenge – Day 30: Last day…bust it out!

  • 40 Sit Ups
  • 100 Crunches
  • 100 Squats

Speed Work: Keep it fun and throw in some Fartleks this week. Not sure what a fartlek is? Click here for yesterday’s post and scroll down to our speed work to see what it’s all about.


This video gave me chills this morning….I hope you will take a few minutes to watch it! Remember…you are powerful. You will succeed. Push yourself every minute of every day!

“You are a champion. Push yourself to the level of a Champion. I know you’ve got more. PUSH HARDER. Give me more!”

 

Day 30: Run, Plank, & Stretch!

Day 30It came fast this month but here we are…the 30th of the month and last day of our July Challenge!

Love that we are ending this month on a Saturday…what better way to end a fabulous month then with a long run!

I hope you all got some great rest last night and are ready to bust out whatever distance is on your schedule. Let us know your plans so we can cheer you on!

Don’t forget your planks and stretching when you done then take tomorrow to rest some more because August is gonna be awesome!

Day 30 exercises: Long Run + Planks (:60 2X) + 7 Key Stretches for Runners 

August sarts in 2 days and it’s time to get your payment in if you’re still due. The PayPal link is below and anyone due will be tagged in today’s post.

PayPal link for Strong to the Core

Thank you for your continued support! Go out and kill those long runs today and let us know how it went! Amiee and I are headed out for 20 and Catherine and Diane are joining us for the back 10. It’s super early (3am) and I am ready for this challenge but do I see an early nap in my future!

Make it a great day Crew! 🙂

Day 30: Get Up and Grind

see want grind getWhat do you want? Do you see yourself getting it?

No? Why not? Because you don’t grind? You don’t reach out and grab what you want? You don’t work hard enough? If you can see what you want…you better grind…you better go get it!

It might be the final day of June….but even if you haven’t given it all you’ve got…

Get up. Grind today. Don’t wait until tomorrow.

The time is NOW!

Day 30 exercises: Arms – 4 sets of 10

  • Bicep Curls
  • Shoulder Press
  • Hammer Curl
  • Tricep Overhead Press
  • Low Plank Arm Reach – :60

Bonus: #WeightFreeArms Weight Free Arms

This is a great little bonus we can do pretty quickly with no extra weights. All of the exercises should be familiar to you except maybe the Cobra Push ups. See below an explanation of how to do them and a video tutorial. If you have time…work in 2-3 rounds of this bonus.

Cobra Push-ups add a nice flexibility and flow component to the average push-up. Executing this drill with smooth control is key to getting the most bang for your buck. Remember to squeeze elbows towards the mid-line of your body and keep your neck in a comfortable, neutral position. If you are feeling strong and this move comes easy, try the single arm version that is shown in the video. Remember to keep your core fully engaged for the entire drill.

Thigh Challenge: Day 30!

  • Fire Hydrants – 50X each leg
  • Scissor Kicks – 125X
  • Inner Thigh Leg Lifts – 80X each leg

That’s it for June Crew! Today shouldn’t take long but your arms should feel it when you’re done!

If you are running…go out and log some miles for Racery and for me since I am still nursing a painful knee. I will be back on the road soon but am continuing to be patient so I can come back strong and pick back up where I left off in my Chicago Marathon training. Patience is key!

Who finished all 30 days this month? How many days did you push throw and finish?

It’s not always about finishing every single day…even though it’s awesome when you do…sometimes it’s about staying committed and doing what you can, jumping back in when you miss a couple days, not quitting just because you won’t get a medal. Sometimes it’s about doing it for yourself…for those goals that you want to reach. It’s about making sure that you are true to you…and that when you want something….you go for it! I did it

Let us know how you did this month….and even if you didn’t finish all 30 days…post today and let us know that you didn’t give up! Grab this meme and be proud of what you achieved ….then recommit to a stronger month in July!

No matter what happens day to day… you are all winners. Each one of you is a huge part of our why our group works. You add a piece to our puzzle…and with every single piece in place…we are Core Crew Strong!

Day 30: Final Day…a Day to Remember!

didnt do it perfectThis is it Core Crew…Day 30…the final day of our May Challenge!

The month has flown by so quickly…and even if you didn’t do every single day, even if you didn’t do it perfectly…you still did it!

You’re stronger, healthier, and more confident in yourself and your abilities. You know you can do the speed work and you know the running drills make you a better runner. Now put it all together and have a killer last day of May!

It’s Memorial Day and most of us aren’t working. So once you get done with day 30 (arms) ….go out for a run and take time to reflect, give thanks, and remember those who died for our freedom.

5 sets of each exercise and 50 push ups today y’all. Push through and finish strong!

Day 30 exercises:

  • Lunge Stance Single Arm Shoulder Press – 5 sets of 10
  • Renegade Row – 5 sets of 10
  • Arm Raises – Front & Side – 5 sets of 10
  • Plank – 1 minute (2X)
  • Side Plank – :30 each side (2X)
  • 50 Push Ups

Bonus: #RunToRemember Run to Remember

Go for a run…a run to remember! Remember those who have fallen and gave their lives so we can live free. Take time to think abut those men and women and dedicate your run to them. Doesn’t matter how far or how fast…just go run. Come home and knock out our 7 Key Stretches for Runners then go have some fun!

Tomorrow, May 31st is a rest day from strength training since this is a 30 Day Challenge. We will pick up on Wednesday with a brand new challenge! I will be getting it out to you sometime tomorrow.

Have a great Memorial Day and an awesome final day of our May Challenge Core Crew! 🙂

Yes I did it