Day 18: Out of My Way…It’s Leg Day!!

screen-shot-2016-10-18-at-5-23-12-amEvery runner should be as excited as Richard Simmons for leg day!

Strong legs carry us farther, keep us on the road longer, and let’s face it…strong runner legs just look good. 🙂

Get excited, get out of your OWN way, and get to working those legs Crew!

Day 18 exercises: Legs / Stability – 3 sets of 15

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

Bonus: #PlanksForRunners planks-for-runners

Since we aren’t doing tons of planks this month, today we are throwing in this round of planks for runners. 2 sets of this plank circuit Crew! Work it out!


Speed Work: Mile “bench mark” run. We want to see how fast you can run 1 mile, and I also want to show you how going faster is possible for you!. Make sure you are well rested and have fresh legs then go out and do a 1-2 mile warm up, rest for a few minutes, then run with your heart and do a mile as fast as you can. Cool down with 1 more mile then call it a day. 3-4 miles total. I want to see some super fast for you miles Crew! Do your warm up and cool down miles as slow as you want. All I want to see if that 1 mile time. Have fun with it and surprise yourself with how fast you can go!


November Challenge: Can you believe it’s already the 18th of the month? Our months always go so fast! Time to start thinking about November and new exercises! Jan and Sharon shared their favorites with me last month and they have gone over really well with our Crew! Maybe you take a class and have a favorite move, maybe you saw it on a video somewhere, maybe it’s just a go to move you love! Video yourself doing your favorite exercise or if you’re shy find a video or good explantation of how to do it then send it to me. Being a part of the month’s exercise line up makes you feel even more part of our Crew and gives you an extra reason to push harder! Show me what you’ve got!


Final Thoughts: Richard Simmons is known for his positivity and non competitive nature, and that’s what we strive for in our Core Crew too. We want this group to be supportive of everyone, no matter what your current physical level is. It’s not about being stronger or faster than the person posting before or after you, it’s not about being perfect or doing every single exercise every day.

It’s about getting stronger, faster, and healthier than you are today. It’s about constant movement, activity, and a healthy lifestyle. Simmons may give us a good laugh, but he also shares messages of positivity and hope.

Which Simmons quote is your favorite? Which one will you apply to your life today to give you that boost of energy and confidence you need to go the extra mile and do a little more than you normally would? Share with us which quote spoke to you when you tell your Crew you got it done today!

Make it a terrific Tuesday Crew! 🙂

 

Day 1: Back On Track!

Screen Shot 2016-08-31 at 7.29.19 PM

Good morning Crew! Ready to get back on track?

Kicking off the month with leg day…. We all know why we need to do more with our legs then just run…what more is there to say???

Let’s GETTT ITTT!! 🙂

Day 1 exercises: 2 sets of 10

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

  • Donkey Kicks + Fire Hydrants
  • Weighted Squats
  • Deadlifts
  • Plank – Your Choice (:30 2X)

Bonus: Weighted Hip Thrust – 

If you want to run faster, you’ve got to do more than just speedwork. We know the strength training is a critical. According to Jen Ator, fitness director of Women’s Health, “Lifting is a key component to building speed. The more power you can generate with each stride, the faster you can run. The stronger you are, the longer you can generate that power without fatiguing, meaning you’ll be able to maintain that pace.”

With that in mind…our bonus exercise today comes from Ator’s “Get Stronger To Run Faster” workout. We already do a lot of what she includes, but here’s one you may not have seen before. Great for the core, legs, glutes, and hips!

Weighted Hip Thrust: With a dumbbell resting in the crease of your hips, sit on the floor with the bottom of your shoulder blades touching a bench or couch or even a chair if it’s study and won’t hurt your back. Drive through your heels and thrust your hips up toward the ceiling while contracting your glutes. Your torso should be parallel to the floor. Lower and repeat 8 to 10 times for 3 sets.

Screen Shot 2016-08-31 at 7.52.47 PM

Racery: Our virtual race through the Blue Ridge Parkway starts Friday 9/2 so there’s still plenty of time to jump in and join or start a new team. This is a FREE virtual race. All you have to do is run and log miles online for your team. Don’t worry if you’re not putting up high mileage, every runner counts! Here’s the link.

Oh one last thing…with long runs coming up fast…take a few minutes to go through our 7 Key Stretches for Runners after a good leg workout today. 🙂

Get to work Crew…LET”S DO THIS!

Screen Shot 2016-08-31 at 8.03.24 PM

 

Day 2: Officially Crazy!

Screen Shot 2016-08-01 at 9.58.48 PMAre you one of those people who used to think people who loved running were crazy? I know I am!

My mom has been running for as long as I can remember. She ran the New York Marathon in ’88 or ’89…or maybe both…and I used to think she was seriously nuts!

Long hours on the road training all by herself. No headphones to listen to music. No nutrition advice or food of any kind on the course and certainly no fancy running gear. No GPS to tell her how far she’d gone. No running group to hold her accountable…and this was a long time before social media, where we can meet like minded people who share our passions, and where we can be our crazy running obsessed selves!

What does this mean? We have it easy! We have comfortable shoes, tons of nutrition options, fancy watches that tell us how far we’ve gone, how fast our heart is beating and how many tenths we need to get that daily goal, and headphones that don’t even have cords! We have friends that keep us accountable for those long early morning runs and we can share our craziness with others who get it!

I know I am have turned into one of those crazy people. I love to run!

I love to run solo. I love to run with friends. I love to race. I love to train. I love to talk about running. And since you’re here…you must love it too! 🙂

So what do us crazy people who love to run need more than anything? Strong legs!

Running gives us strong legs…but running by itself isn’t enough. Getting stronger and faster takes strength work and running drills! Yep…to have those sexy runner legs we all want…we have to do more. So let’s get to work!

We’ve done a lot of leg work lately so this month we are dialing it back a bit and focusing on our inner thighs and good form. For those who want to do a little more…the bonus ab & squat challenge is the perfect compliment. It’s enough to make us sore…but not so much where we lose count of how many sit ups, crunches, and squats we’ve done.

Day 2 exercises: Please watch the how to videos for the new exercises!

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

  • Frogger – 2 rounds of 20 For strong inner thighs!
  • Butt Kicks – 2 rounds of 50
  • High Knees – 2 rounds of 50
  • Side-Lying Leg Lifts – 2 rounds of 15
  • Single Leg Directional Hops – 2 rounds of 15 (per leg)
  • 30 Plank Challenge – Forearm Side Plank (see below) – :45 (3X each side)

Day 2 Plank Challenge: Today’s plank is the forearm side plank and this is an old but a goody! If you are new to planks, please watch this how to video and make modifications where you need to. As you see lots of us holding these planks for a while…remember that we’ve been doing them for months…and months…and you will get there. Take your time, learn the proper form, and work your way up to those longer times.

Bonus: Ab & Squat Challenge – Day 2

  • 20 Sit Ups
  • 15 Crunches
  • 30 Squats

 


Hmmmm…I feel like I’m missing something, but yesterday was a long day of traveling so my mind is a little fried. We are down in Orlando this week for a last summer vacation before school starts, and as usual…Mom and I are up early to run!

Are you running today?

What’s on your schedule? What are you doing to get you closer to your goals? To get you ready for your fall races? Thinking about skipping it today?

Think again Crew…it’s time to run! 🙂

Time to run

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 25: It’s A Good Day to Have a Good Day!

Good day to have a good dayIt’s Monday again…and it’s already the last week of July. Where does the month go?

Good thing we have a schedule to follow…because even when life gets in the way and each day isn’t perfect we are still making the most of our month and every little bit counts!

It doesn’t matter how well you’ve done… or how little you’ve done…because today is a good day to have a good day!

The last week of the month is usually when everyone kinda falls off and things in the group are slow. How about a last week full of activity and strength training instead of waiting around on August to start?

Start August feeling good instead of slouching the last week and having even more catch up work to do next week. Let’s finish strong!

Since it’s the last week of the month and we are working with 3 rounds of 10 for all of our exercises, I won’t be pushing a bunch of extra stuff. That means it will be easier to get those runs in AND get your strength training done. No excuses this week Core Crew!

Day 25 exercises: 3 rounds of 10 

  • Goblet Squat
  • Butt Lift Bridge
  • Front Kick + Round Kick
  • Wall Sit – 1 min (3X)
  • Burpees – 3 sets of 10 – Come on Crew you got this!
  • Planks – 1 min (2X)

A few last week of the month details…time to make sure you’re in for another great month!

PayPal: Payment for August is due by Sunday 7/31 so you have some time but don’t wait till the last minute. Here is the PayPal link for anyone who is due and for our readers who have been lurking but haven’t pulled the trigger on being a part of our fabulous, supportive Crew. Join us now! Our monthly support group is only $10/month and I promise it will be the best money you’ve ever spent on yourself! Reach out to me with any questions through private message here.

August Ideas: It’s also time to chime in and let us know what you want to see on our calendar for next month. Any exercises you’ve seen that you think our Crew would love? Any moves that, done consistently, will help us all get stronger? Now is the time to share! Tag me in a post in Strong to the Core, or send me a private message. I try to fit in all suggestions so don’t be shy!

Most importantly…pile on the miles in this last week of July. Don’t fall short of your monthly milage goals. Running or walking…keep moving and get your daily challenges completed. 3 rounds of 10….you got this!


I know it’s hot, you’re tired, maybe feeling defeated and tempted to just let this week go, but don’t give up on your goals! Keep believing in yourself, stay the course and finish the month strong!

Everyday is a good day to have a good day. Let’s make it a really good day Core Crew!

Screen Shot 2016-07-24 at 6.48.16 PM

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 11: Stay Focused

heavy weights low squatsWith all the long runs this past weekend it would be easy to say to yourself…”Oh I did plenty…I don’t need leg work on a Monday…”

DON’T SKIP IT!

Power up hills and launching forward when we’re tired takes more strength! Our quads, hamstrings, and calves need extra special attention. They need heavy weights and low squats!

Day 11 exercises: 2 rounds of 10

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

  • Goblet Squat – How low can you go?
  • Butt Lift Bridge – Squeeze your thighs and glutes!
  • Front Kick + Round Kick – Power through each move!
  • Wall Sit – :60 – Tight tight tight…quads and glutes again…squeeze!
  • Burpees – Stop thinking about it…just do it!
  • Plank – :30 (2X) – Easy peasy 😉

Bonus: #StrongLegsWorkoutStrong Legs Workout

Ready to go a little harder? Think strong, sexy, powerful legs and kill those super sets!

***Brownie Points*** Monday Legs….Round 3

1 more round. You’re legs are tired…I get it. Push through!


Running Drills: You know these drills and should be doing them each time you run. Think power and form….just a little extra strength work in the form of drills.

  • Butt Kicks
  • High Knees
  • Bounding
  • Grapevines
  • Slow Skipping
  • Lateral Bounding
  • Hamstring Extensions
  • Straight Leg Shuffle
  • Running Backwards

Speed Work: Who’s planning ahead for some speed work this week? I’d love to see some tough workouts! This one isn’t easy…but instead of thinking of it as speed work… think of it as interval work. 😉

  • 4x – 6x 800M (approximately half mile)

A lot of us do a run/walk right? So think of it this way…push pace for a half mile then walk for 1-2 min to recover. Thinking of them as half mile repeats with a walk in between will help you wrap your head around these longer intervals and make it seem less daunting.

Remember to start with a slow warm up…around a mileis perfect, then go into your intervals. When you’ve done 4-6 half mile push sessions…slow it down for a recovery jog for another half to full mile. Bring your heart rate down then give yourself a big hug and pat on the back!

Go home and stretch it out!


We’ve got some injuries…we’ve got some people down in the dumps…and we have others who are killing every workout and giving us something to cheer for and to look forward too. If you are on the sidelines…find a way to keep your mind focused. Go for a bike ride, or a swim, go to a yoga class, bust out the Ab Pyramid…or do an extra round of leg work.

Don’t give up your fitness because you can’t do exactly what you want. We can stay involved without being on the road…and the rest of our Core Crew is going to hold us up…and hold us accountable.

No matter if you’re on the road…or waiting to get better…your main focus is to remain focused. Stay Core Crew Strong!!

Screen Shot 2016-07-10 at 10.51.56 PM

 

Day 4: Celebrate Freedom!

Independence DayGood morning and Happy 4th Core Crew! Tons of racing going on today…good luck to everyone! Run with joy and thankfulness because you are FREE!

We all have lots of other fun family stuff to do today but that doesn’t mean skip your workout…2 rounds of 10…too easy? Throw in one or both of the bonus workouts! Would love to see some families getting involved today! 🙂

Day 4 exercises: 2 rounds of 10 ****Click here for “how to” videos!****

  • Goblet Squat
  • Butt Lift Bridge
  • Front Kick + Round Kick
  • Wall Sit – :30
  • Burpees
  • Plank  :30 (2X)

Bonus: #FireCrackerWorkout and/or #Family4thWorkout

There are people all over the world who don’t have the freedom to workout when they want…who don’t have the freedom to celebrate with family and friends. There are people who gave their time and their lives so we could be free!

Celebrate freedom…give it your all! Don’t skimp out today…remember to drinks LOTS of water (in-bewtween whatever else you’re consuming 😉 )…work hard…make it awesome! 🙂

Celebrate Freedom

Day 28: Finish Line Ahead

Finish line aheadWe are quickly closing in on the end of June and I will be the first to admit that I have taken some days off this month. Even though I needed the downtime, I am regretting my slacker laziness and feeling very sluggish.

Being sidelined from running is hard…I know many of you can relate….but we can be active in the meantime, so help me get back into the swing of things by showing me how it’s done!

Let’s kick it into gear for the last few days of June and finish strong! Who’s with me?

Day 28 exercises:

  • Balance and Reach – 20X each leg
  • Squats 50X
  • Mountain Climbers – 50X
  • Plank Up and Downs – :60

Bonus: #GarageCardioCircuit Garage Cardio Circuit

I am in desperate need of some cardio and this one looks good with no lunges and no knee pain causing moves. I am committing to at least 3 rounds. How many can you fit in today?

Thigh Challenge: Day 28

  • Fire Hydrants – 45X per side
  • Scissor Kicks – 115X
  • Inner Thigh Leg Lifts – 70X per side

I’ve skipped this the last few days but I’m jumping back in today. The numbers are high but we can do this! If you started this part of the challenge with us but fell off like me, jump back in today and let’s feel the thigh burn together!


July Challenge: With July only a few days away, I’ve got on my thinking cap and am working on a fun new month for us. Ideas are welcome so let me know what areas you want to work on, exercises you like, or anything else you think would be fun to throw in.

It’s also time to throw in for the new month so if you’re on a month to month system, please take the time to get your payment in by Thursday. Here is the link! I will tag you in today’s post if you are due for July. 🙂

Who is on course to finish all 30 days this month? If you’ve been going strong and know you are in the running for our 30 Day Challenger medal, give us a shout out so we can cheer you on and help carry you across that finish line!

Whether you’ve gone beast mode this month…or if you’re like me and haven’t given it all you’ve got for June, let’s make the commitment to finish strong together!

finishing strong together

Day 21: Reality Check

Guess What it's leg dayGuess what….it’s Leg Day!

Even though running gives us strong legs, we still need to work our hips, glutes, calves and hamstrings a little more to go the extra mile!

Day 21 exercises:

  • Balance and Reach – 20X each leg
  • Squats – 50X
  • Mountain Climbers – 50X
  • Plank UP and Downs – :60

Balance and Reach image

Balance and Reach: Check out the FB video to make sure you’re doing this exercise correctly. It is great for hip strength and will help you shift your strength into the bigger muscles giving you more speed when running. Make sure to use the opposite hand from the leg that is going backwards.

 

Bonus: #GoTheExtraMile – Time to step it up and go the extra mile…Bonus = extra round of Day 21 exercises. You got this!

Thigh Challenge: Day 21

  • Fire Hydrants – 32x each side
  • Scissor Kicks – 85x
  • Inner Thigh Leg Lifts – 55X each side

Running Drills: Grapevines

Speed Work: Pick your poison – Click here for options

We’ve got some slackers this month…and maybe you’ve been running and just skipping your strength work but time for a reality check…

Reality Check

Running is great and will help you lose weight…but strength training will help your body burn more calories and will translate into faster times, and a stronger, leaner physique. Grab the weights and get moving Core Crew! 🙂