Day 21: Legs a Shakin…Calories a Bakin

wall sit challenge

Time to get those legs a shakin!!

Hey Crew! It’s been an awesome week and it’s that time again…yep…another wall sit challenge!

Little different today. Skip the three 1 min wall sits. Take your time powering through the 3 rounds of 10 for all the leg exercises, then it’s time to really get those legs a shakin!

So…do it until you’re tired…then do it just a little bit more!

Who’s got 5 minutes in them? 🙂

Day 21 exercises: 3 rounds of 10

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

  • Farmers Walk on Toes – :30 Pick up your heaviest weight!
  • Kettle Bell Squat to Overhead Press
  • Dumbbell Deadlift
  • Wall Sit – Skip
  • Burpees
  • Plank (Your Choice) – :45 (2x)

Bonus: Wall Sit Challenge – How long can you hold it?

This challenge is meant to be tough. We had some killer long wall sits on Monday. The longest I saw was #MadManMartin holding it for 4 minutes! I think it can be beat…but it will take will power and mental strength to push through the pain!

When you’re done…stretch those legs! Quad stretch, hamstring stretch, pigeon pose…heck…do all our 7 Key Stretches for Runners. 😉

Added bonus for today’s challenge…when those legs are shaking…the calories are bakin!! Get it Crew….burn those calories and build some super strong legs!

Legs shakin calories bakin

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.

Screen Shot 2016-07-07 at 6.09.39 AM

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!