Final 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!”
This 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
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! 🙂
Time for the final sprint! The finish line is right there…you can reach out and touch it. Don’t slow down…speed up and finish strong!
Finishing strong today means giving it a little more than you think you have left…pushing a little harder than you’ve done all month…even though you are tired, sore, and just ready for it to be over.
Find that final gear, dial in…and cross the finish line with your hands high!
Day 30 exercises: Long Run + Planks (:30 – 1 min 2X) + 7 Key Stretches for Runners
What is your long run today? Maybe it’s a 5K…maybe it’s 5, 10, 15 or even 20 miles! Whatever is on your schedule…go out and rock it today Core Crew! Then knock out that core work, stretch and get ready for May! 🙂