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.

screen-shot-2016-09-20-at-8-49-49-pm

 

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!

screen-shot-2016-09-14-at-5-43-11-am

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! 🙂

 

Day 1: Let’s Get This Party Started Right!

Let's get this party startedReady to get this party started right? I could waste time spouting off a bunch of inspirational stuff…or I could just say…

GET UP AND LET”S GETTTT ITTT!!!! 🙂

Day 1 exercises: Arms – 2 sets of 10

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

If you haven’t done it yet…check out our “how to arms” videos page to see how to do each of these exercises correctly! Make modifications when needed but don’t sell yourself short. You are strong and you can do this!

Yes..2 sets of 10 burpees….and yes we are doing them 5 days a week this month. Break them into sets of 5 if you need to and click here for a reminder on how to do the perfect burpee.

Bonus: #CountUpCountDownWorkout Count Up Count Down Workout

Looking to do a little extra work before the holiday debauchery begins? Try this Count Up Count Down Workout!

It’s quick, will fire up your metabolism, and get you headed the right direction for our long weekend!

All these exercises should be familiar but here’s a reminder of what the bird dog should look like.

Bird Dog exercise


Remember to think about your water intake, decide on a daily glass commitment, and make yourself accountable by including your goal in today’s post. Download the MyFitnessPal or Waterlogged app and team up with with other Core Crew members by adding them as friends so you can keep track and cheer each other on!

Before this weekend’s long runs…don’t forget to take time to stretch and get ready for the road. Our muscles need to be limber and relaxed to avoid injuries so don’t skip this important part of your training. Here are our 7 Key Stretches for Runners.

There is no day dedicated to rest or yoga this month, but I will continue to talk about it ALL the time…don’t get annoyed…just get to stretching and get to relaxing your mind and your body. Click here for Yoga for Runners. You can throw this is any day of the week and I would love to see Yogi Runners coming out this month!

No more time to waste…get to work Core Crew and make it a fabulous Friday! 🙂

Have a fabulous Friday

 

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 23: Run Lift Yoga

run lift yoga

We love to run because…well, it’s awesome! We love to lift (kinda) because we know it makes us run faster! 😉 We love to stretch it all out with a little yoga!

While working out with weights might not be our favorite thing to do, we lift because it makes us stronger, gives us power during our runs, and supplies us with that little extra oomph to get across the finish line. Channel your inner power lifter today and go hard!

Today is arm strength day…and it’s a doozy! 4 sets of 10 + a Low Plank with Arm Reach. You CAN do this. Take it one set at a time and don’t skimp out with the lower weights. Pick up the heaviest ones you have and get your PUMP ON!

Day 23 exercises: 4 sets of 10 + Plank

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

Bonus: #SlenderSexyArmsSlender sexy arms

I like this arm bonus with today’s workout because it gets our arms moving in a different way. in between your sets of our regular arm exercises. So do 1 set of the exercises above then throw in one #SlenderSexyArms then another set of Day 23…and so on. Skip the jumping part of the jumping jacks and just focus on the arm portion up and down in jumping jack motion. Keep your arms tight and don’t go to fast.

Long runs are coming up so today is a great day to stretch it out with our 7 Key Stretches for Runners or June’s Yoga for Runners. Either routine will feel great after your run today….and get you ready to go long this weekend.

May Challenge Winner: I dragged my feet on it this month because there were so many people who finished all 30 days of May and I couldn’t decide who the medal should go to… but I finally came up with someone who more than deserves the prize. This person has worked hard for months and months…been with us since the beginning, consistently does bonus workouts, running drills, speed work AND stretching. They are super sweet hearted and love to cheer everyone on. Check out the video in Strong to the Core to find out who killed it in May, give them a big congratulations, and thank them for always being supportive. 🙂 Attitude makes a difference

Heading out for a long with Paula this morning and it’s gonna be a hot so keep us in your thoughts! See you on the other side of 18 miles!

When you get up and get moving today remember that your attitude in the morning will set the tone for the whole day. Be positive and good things will come!