I couldn’t be prouder of everyone working so hard on Independence Day! My Crew killed it!

With so much running…followed up by awesome leg work…it’s a great day to sculpt some “to die for” triceps!

Instead of being jealous of those beautiful arms we see on others…let’s get to work because those tight, toned, sculpted arms don’t build themselves!

Day 5 exercises: 2 rounds of 10 ****Click here for how to videos****

• Tricep Dips
• Tricep Push Ups
• Tricep Overhead Extensions
• Dumbbell Kickbacks
• Burpees
• Plank – :30 (2X)

Bonus: After all the holiday food and festivities…we need a little extra cardio in our life today. If you over-indulged… don’t beat yourself up. Just throw in this bonus routine and burn off those calories baby!

#FullBodyBlast

With a little downtime from racing, it’s back to the road training. Remember that you need your rest to stay healthy and injury free….but don’t forget your speed work!

Speed Work: 6X 200M (90 recovery between sets) 

Key here…run fast…but not as fast as you can. Get through all 6 sets of 200 meters (or .12 miles) then rest for 90 seconds and do it again.

Before you start, remember to warm up with a 1/2 to a full mile slow jog, then do your running drills, high knees, butt kicks, skipping, grapevines, then run through your sprints, then finish with a cool down…another 1/2 to full mile slow jog.

1. Warm up
2. Drills: high knees, butt kicks, skipping, grapevines (3 sets of 15-20)
3. Sprints with recovery
4. Cool down

This is a fast workout and you will only run 2-3 miles TOPS. Your lungs may be on fire…but the cool down will help and you will recover quickly.

Your speed work can be done any day of the week but make sure you give yourself 2-3 days before and after your long run to recover. This is a hard workout and your muscles need time to rebuild!

Ready for an awesome Tuesday workout? All that counts is how you do today. Take it one day at a time and those days will add up! Get up, get moving, and let’s GETTT ITTT Crew! 🙂