Day 28: Hump Day Pump Day!

pump-day

My Crew LOVES arm day RIGHT?!?! 🙂

Let’s take this hump day to another level…it’s hump day PUMP DAY!

Day 28 exercises: 4 sets of 15

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

  • Push Ups
  • Hammer Curls (or Hammer Curl Swings)
  • Monkey Arms
  • Plank – Your Choice (:90 2x)

Bonus: #TankTopArms – Bringing back an old workout that’s perfect for pump day. Run through it one time for a killer hump day workout!

tank-top-arms


Speed Work: Quick shout out to Sharon Bolton for an awesome Ladder workout yesterday! Way to go Sharon!! Super speedy and you didn’t die! 😉

Who else is giving it a try this week? Click here to see how it’s done!

Get sweaty, finish off your day with our 7 Key Stretches for Runners, then give yourself a big squeeze and a pat on the back for an awesome Hump Day Pump Day! 🙂

sweat-comes-from-the-inside

 

Day 21: Run Your Day

run-the-day

Will you run your day? Or will you let your day run you?

Who decides how your day goes? Do you? Or do you let everything else going on decide how your day will go?

Today, you decide how your day will go. You set the tone. Don’t let anything get in the way of of your good mood.

No matter what happens, you run your day…don’t let the day run you.

Day 21 exercises: Arms & Back – 3 sets of 15

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

  • Push Ups
  • Hammer Curls or Hammer Swings
  • Monkey Arms
  • Planks – Your Choice (:60 2X)

Bonus: #RunYourDay

Today’s bonus is all about you. Do something that makes you happy. Maybe it’s a run or a walk. Maybe it’s yoga. Maybe it’s a bike ride, lunch with a friend, taking the kids to the park or an hour to yourself to read a good book. Whatever it is…make time for it. No matter what else is going on…set it aside and do something that makes you happy.

Does speed work make you happy? Click here for this weeks speed work. 😉

Run your day. Choose happiness.

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Day 14: So That’s Where They Went…

thats-where-my-boobs-wentSorry fellas…this one is for the ladies…but don’t try to skip out on arm day!

It’s a common problem for a lot of us. We work out, lose weight…and lose other stuff too!

Good news? They don’t go away…they just move around to make us stronger! 🙂

Let’s make sure we put those lost boobs to good use… it’s Arm Day! YAY!!

Day 14 exercises: 3 sets of 10 

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

  • Push Ups
  • Hammer Curls
  • Monkey Arms
  • Plank – Your Choice (:45 2X)

I know the monkey arms feel weird but try them. Use smaller weights if needed or grab some water bottles if you don’t have weights small enough.

Don’t forget to try the Hammer Curls Swings if you want to step it up a notch. Click here to see how these Hammer Curls swings are done and how they can help you run faster!

Bonus: Shoulder Shrugs – Training your upper body improves your posture and getting rid of rounded shoulders will help you get more air in and out of your lungs. You’ll also carry your arms more easily, wasting less energy in your runs. Try this exercise toscreen-shot-2016-09-14-at-5-27-11-am stand taller and build strength in your shoulders and arms.

Use your heaviest weights and stand tall with weights in each hand,. Rise up on your toes while lifting your shoulders up to your ears. Come back down. Make sure you are using heavy enough weights to feel this in the top of your shoulders and in your calves. Repeat 15 times for 3 sets.

Extra Credit Photo: Let’s have a little fun today and see who can do some amazing back bends! I know a few Core Crew members who can rock these….Stretch out your arms and shoulder and show us your best back bend!

screen-shot-2016-09-14-at-5-38-30-am


This is not a hard day y’all…should be pretty quick so take today to add in your speed work!

Speed Work: I haven’t had a chance to look through a lot of yesterday’s posts yet….but I haven’t seen much speed being thrown in this week. Show me some speed Crew! Click here and scroll t the bottom for this week’s speed work and pace info!

End your day with our 7 Key stretches for Runners, then pat yourself on the back for a hard days work!

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Day 29: It’s Friday!!!

It's Friday!!!The last strength day of the month….and AWWWW YEAAA….and it’s Friday!!!

Today is arm day…and another of my favorites!

Let’s curl, squat, and press our way to some beautiful, toned, strong arms!

Day 29 exercises: 3 rounds of 10

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

  • Reverse Curl
  • Hammer Curl
  • Kettle Bell Squat + Overhead Press
  • Air Punches – 1 min each round
  • Burpees
  • Plank – 1 Minute (2X)

Bonus: #StretchItOut – We all know what’s coming…the weekend means long runs so our only bonus today is to take the time to run through our 7 Key Stretches for Runners and get your legs, glutes, back, and core ready for the time you’re going to spend on your feet.

Don’t skip it your stretches…it’s important!

All that’s left is to plan for your run. Whether your going long on Saturday or Sunday…plan your meals, suck down the water and get to bed early!

Sunday is the 31st and a full on rest day. Take advantage of doing nothing but eating healthy and getting ready for a brand new month with some great new exercises!

Make it a great Friday Crew! 🙂

 

 

Day 22: Do you Iron?

Learn how to Iron

No time for chores Crew…we have real work to do! Who irons anymore anyways???

Ignore the laundry, tell the kids to figure it out for themselves…it’s time make time for you and learn a different kind of ironing…one that will make you stronger!

Arm day is fun! Let those legs rest and pick up the weights to build strong, toned arms that will pull you through tough races and up those gnarly hills. When you’re struggling in a race…think about how hard you’ve worked to strengthen your arms then use that strength and pump your arms to finish strong!

Day 22 exercises: 3 rounds of 10 

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

  • Reverse Curls
  • Hammer Curls
  • Kettle Ball (or Dumbbell) Squat + Overhead Press
  • Air Punches – :30
  • Burpees
  • Plank (Your Choice) – :60 (2X)

Bonus: #OneDumbbellWorkout One Dumbbell Workout

Grab your heaviest dumbbell and set your timer for 15 minutes. Just 15 minutes! Feel the burn!!

You know what’s coming next…

Drink lots of water, stretch out and roll those legs, eat healthy good carbs, and go to bed early….cause it’s time to go long!

That’s it…get to work Core Crew and make it a great Friday! 🙂

 

Day 15: Halfway Through!

halfway throughCan you believe we are halfway through July? Where is the time going??

Are you using your time wisely or are you wasting the month?

If you’ve already fallen behind, now is the perfect time to jump back in and get to work. Two weeks left…and 2 weeks of working hard is better than sitting around doing nothing!

Day 15 exercises: 3 rounds of 10

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

  • Reverse Curl
  • Hammer Curl
  • Kettle Ball Squat + Overhead Press
  • Air Punches – :30
  • Burpees
  • Plank – :45 (2X)

If you’re getting bored with the regular forearm plank…switch it up and throw in a side plank, plank jacks, full arm plank, or any other plank you feel like doing. There are so many options! If you want some ideas look in our Facebook group files for the 30 Day Plank Challenge PDF. If you choose any kind of side planks…do both sides! Tell us what plank you chose in your Day 15 post.

Bonus: #DailyAbs Daily abs

3 rounds of 10 with burpees will be a great arm workout on its own…and I really liked the Daily Abs routine from Wednesday, so I am throwing it in the mix again today. This workout is quick and since it’s almost the weekend…let’s get those abs burning and ready for a log runs in sports bras with no shirts and bikinis at the beach or by the pool! 😉

When you’re done…take a few extra minutes to stretch out your muscles and get ready for our long runs this weekend.

What’s on your schedule? Have a plan to make it happen? Remember that in order to have a successful long run you must plan ahead to eat well, stay hydrated, and be rested. Tell us what your plan is so you’re ready to kill it this weekend!

Get to work Crew….and have a fantastic Friday! 🙂

Fantastic Friday

Day 8: Armed and Fabulous

Screen Shot 2016-07-07 at 1.53.50 PMWe love arm day! Strong, toned, sexy arms…plus the strength to pull us through the end of those long runs!

What more incentive do you need to work hard today?

Friday’s workout is fun and fabulous! Just 2 rounds of 10 for another week.  Stick with it and get stronger now so you can step it up next week!

Day 8 exercises: 2 rounds of 10

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

  • Reverse Curls
  • Hammer Curls
  • Kettle Ball Squat + Overhead Press
  • Air Punches – :30
  • Burpees
  • Plank – :30 (2X)

Bonus: #SculptedArmsSculpted Arms Workout

Take these moves nice and slow. Use good technique and focus on really feeling that burn in your arms.

  • 1 round = You got this!
  • 2 rounds = You are killing it!
  • 3 rounds = Are you kidding me?
  • 4 rounds – BEAST MODE!!

In case you need a reminder…below are images for the Back Rows and Upright Rows, and Skull Crushers.

You know what’s next…so rest up Crew! Take some time to stretch out and plan your weekend.  Plan to eat well, hydrate, and rest….all in preparation to go long!

Get armed and make Friday fabulous Crew! 🙂