Day 22: Bootylicious

bootyliciousYou wanted booty work right? Well let’s get bootylicious!

Many of the AMAZING glute activation exercises that we should all be doing are those funny looking moves that Jane Fonda used to do in her leotard with ankle weights.

They are the moves that most people, especially guys, avoid.

However, everyone from the professional athlete to the guy or gal sitting behind the desk for 9 hours a day, should do those funny looking glute activation moves!

By activating your glutes, you can reduce your risk of injury and alleviate back pain. You can also improve your speed and have strong, sexy legs all by doing these stupid looking moves.

Donkey kicks will wake up your entire core, activating your glutes and warming up your abs and shoulders. Fire hydrants are another great way to wake up the glute medius, which is a critical muscle for maintaining balance and preventing knee and ankle injuries. Squats help improve knee stability, leg power, and body awareness, as well as prevent common running injuries. Deadlifts are one the greatest exercises of all-time and fantastic for runners. Whether your goal is strength, power, speed, or endurance, deadlifting can help you achieve that goal.

Strengthening your glutes will improve your hip’s stability, help you run faster and change direction more quickly…and hey…a nice strong bootylicious derriere is so worth the work!

Day 22 exercises: Legs/Stability – 4 sets of 15

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

  • Donkey Kick + Fire Hydrant
  • Weighted Squats
  • Deadlift
  • Plank – Your Choice (:60 2X)

Bonus: Weighted Hip Thrusts – Yep…we’re doing them again. Weighted hip thrusts are an easy exercise to throw in the mix today and adding these to our regular Thursday routine is the perfect way to round out our stability workout.

Weighted Hip Thrust: With a dumbbell resting in the crease of your hips, sit on the floor with the bottom of your shoulder blades touching a bench or couch or even a chair if it’s study and won’t hurt your back. Drive through your heels and thrust your hips up toward the ceiling while contracting your glutes. Your torso should be parallel to the floor. Lower and repeat 8 to 10 times for 3 sets.

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Time to get bootylicious…and build that solid base we need to stay injury free and run faster and longer!

The weekend is close! Let’s exercise, eat healthy, and be happy today Crew!

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Day 13: Serious Abs Brewing

 

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Want to meet hose abs that have been brewing? I know I do! There’s lots of summer left and plenty of time to show off that tight tummy! Don’t give up on your dreams of walking around on the beach in that teeny bikini!

Wednesday is my favorite ab day…these moves are fun and when you do them right you can really feel the burn!

Take your time and move through each exercise with purpose.

Day 13 exercises: 2 rounds of 10

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

  • Standing Oblique Crunch
  • Dumbbell Squat to Shoulder Press Rotation
  • Single Leg Deadlift
  • Towel Mountain Climbers – Let’s see those videos! Keep your core tight and your body as still as possible. Use your core to bring your legs in and go slowly!
  • Burpees
  • Plank – :30 (2X)

Daily absBonus: #DailyAbs – How many rounds do you have brewing in you today?

Go through our Day 13 exercises slow…but run through this #DailyAbs workout quickly…from one exercise right to the next. Keep squeezing your abs tight through each circuit!

Extra Credit: When you’re done with your bonus…slow it down again and go through our day 13 exercises one more time! 😉

If you don’t feel the burn after you finish today’s workout…you aren’t doing it right!

What else is going on today? Running Drills? Speed Work? Healthy eating?!?

After all the hard work you put in today…don’t go and ruin it by putting crap in your body! It doesn’t matter what is around you, what your friend eat, what your kids eat, or how much time you have to prepare…what you put in your body is always your decision. How much you put in your body is your decision. No one forces you. You have no one to blame but yourself for not making smart decisions today…choose wisely!

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Day 1: Do A Little More

Get up and do thisHey Core Crew! It’s Day 1 of our June Challenge and I am so excited to get going on a brand new month with new exercises! We are really focusing on our core this month and I hope you will see major changes as we progress through the month.

Core work is great…but the changes will be minuscule if you don’t pay attention to what you eat! I almost said “diet” but that’s such a negative word. We want to make changes in the way we eat…real changes that last and that make a difference…because we all know that diets don’t last30 Day Food Challenge

You have to get up every morning and tell yourself “I CAN DO THIS!” You have to remind yourself to make healthy choices. Choices that you can keep making without feeing deprived. When we add “food challenges” I don’t want you to think of it as meaning you “can’t” have what you love…just be mindful of what you are putting in your body. Think about all the hard work you are putting in and about the results you want at the end.

No fast food, no white bread, no fried foods…that’s the easy part for me. The hard part of this food challenge will be cutting soda and packaged snacks. I am NOT a cook. I don’t like to cook…so we tend to eat a lot of packaged stuff. I am committing to you today that I will not buy any packaged snacks this month. I will cook more (ok I will try to cook more) and I will cut back to only one soda a day (baby steps). No one is perfect…certainly not me…but I am going to give it my best because I really want that toned, flat tummy!!!

What is the hardest thing for you? What can you do to make this part of the challenge easier and more manageable?  Share and inspire someone!

Day 1 exercises: 2 sets of 10 ***Click here for How To Videos***

  • Stadning Knee Cross Crunch
  • Double Arm Reach
  • Side Imprint
  • Cross Body Chop
  • Medicine Ball Slam
  • Star Plank – :30 each side (1X)

I love burpeesBonus: I don’t want to get crazy and make you work out all day on Day 1…but this month is all about “doing a little extra” so if you’re on board with pushing yourself a little harder…it’s time for some burpees!

Burpees are a great whole body workout…and when done correctly they really target our core. Knock out 10 Burpees today and tag your post #ILoveBurpees! Remember to keep your core engaged even if you are doing modified burpees. If you need a modified version… step down and back and focus on form and technique. Keep that core tight! Thigh Challenge

Thigh Challenge: A few of us said yes to a Thigh Challenge this month but this is just for you and will not be part of our “Monthly Challenge Winner” program. The challenge isn’t too difficult but will get time consuming towards the end of the month. Throwing in some thigh action with the abs work will really round out your summer workout!

Day 1:

  • 5 Fire Hydrants (each leg)
  • 10 Scissor Kicks
  • 10 Inner Thigh Lifts (each leg)

Lots to do and of course today is #GlobalRunningDay! Over 2.5 million people across 171 countries have pledged to run today. “Global Running Day is a day for people around the world to celebrate the joys of running. Participation is easy—just pledge to take part in some type of running activity on June 1, 2016. It can be a solo lap around the block, a long run with friends, or even a game of tag with your kids.”

I challenge you to get out and be active! Walk, run, skip…whatever…just move! You can pledge your miles here! I pledged 10 miles today and I’m going to break it up with 7 miles this morning and another 3.1 tonight at 1St Place Sports.

June, Day 1 is on Core Crew! Remember the theme this month….

“Do a little more each day than you think you possibly can” Let’s make it GREAT! 🙂

Do a little more