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 28: I Will Find You…

Thinking about skipping out on your leg workout today?

We will train legs

Think again! You are a runner and your strong legs are important.

NO skipping today’s workout!

If you do….I will find you!

That’s right Crew…I am pulling numbers Friday morning and if you’re not there for Day 28…you will get called out with extra work to do on Friday.

It’s the end of the month and it’s time to push HARD!

I don’t want to be mean…but don’t try me. 😉

Day 28 exercises: 3 rounds of 10

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

  • Dumbbell Farmers Walk on Toes – :30 for each round
  • Kettle Bell Squat + Overhead Press
  • Dumbell Deadlifts – Use your heaviest weights!
  • Wall Sit – 1 minute each round
  • Burpees
  • Plank – :60 (2X)


Bonus
: Go for a speedy run! Running builds strong legs so with today’s 3 rounds of leg work…Speedy Gonzalesplus a good speed run…your legs will burn! Go get that burn Crew!

Extra Credit: When you’re done with your speedy run…post and tag with #(character’s name) for extra brownie points today!

GETTTT ITTTT Crew! Don’t make me come find you!

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 21: Legs a Shakin…Calories a Bakin

wall sit challenge

Time to get those legs a shakin!!

Hey Crew! It’s been an awesome week and it’s that time again…yep…another wall sit challenge!

Little different today. Skip the three 1 min wall sits. Take your time powering through the 3 rounds of 10 for all the leg exercises, then it’s time to really get those legs a shakin!

So…do it until you’re tired…then do it just a little bit more!

Who’s got 5 minutes in them? 🙂

Day 21 exercises: 3 rounds of 10

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

  • Farmers Walk on Toes – :30 Pick up your heaviest weight!
  • Kettle Bell Squat to Overhead Press
  • Dumbbell Deadlift
  • Wall Sit – Skip
  • Burpees
  • Plank (Your Choice) – :45 (2x)

Bonus: Wall Sit Challenge – How long can you hold it?

This challenge is meant to be tough. We had some killer long wall sits on Monday. The longest I saw was #MadManMartin holding it for 4 minutes! I think it can be beat…but it will take will power and mental strength to push through the pain!

When you’re done…stretch those legs! Quad stretch, hamstring stretch, pigeon pose…heck…do all our 7 Key Stretches for Runners. 😉

Added bonus for today’s challenge…when those legs are shaking…the calories are bakin!! Get it Crew….burn those calories and build some super strong legs!

Legs shakin calories bakin

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