Lower Body Russian Twist

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Day 26: Rock Those Abs!

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Our Wednesday workout is awesome…rock those abs Crew!

I’m headed out super early this morning for a speed session at the track. I’ll probably be home before most of you wake up, will rock out our ab work, then I’ll be napping! 😉

4 sets of 15 + 5 minute plank + lower back stretch….make time and rock those abs!

Day 26 exercises: Abs – 4 sets of 15

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

  • Sharon’s Walk Down Plank
  • Lower Body Russian Twist
  • Standing Side Crunch
  • In and Outs
  • Bedtime Plank

Bonus: 5 Minute Plank

five-minute-plank

Extra Credit: Lower Back Stretch – This one’s for Jennifer…but all of us will benefit!

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Speed Work: Who’s joining me in spirit for speed work today? I wanna see some mile repeats! Here’s the workout:

This week we are doing 2-3 mile repeats, but not at your fastest speed. You want to be at about 85%-90% of your 5K race pace. Think of it as a “tempo pace”. Your tempo pace should be a little faster then the time you would be able to hold during a half marathon. For example, my fastest half marathon is just under 2 hours (average 9:10/mile), so my tempo pace for these mile repeats would be around an 8:55. Never ran a half? That’s ok! I know the numbers are a little daunting to some, but don’t stress. Reach out to me by PM here and let’s chat. I will help you figure out where you should be.

  • Warm Up – 1 mile (or more)
  • Mile Repeats – 2-3 miles – No walking during your mile repeat. Run 1 mile then rest for 2 minutes. Stand there. Breathe. Do not walk. Start your watch over or hit that “lap” button before each mile. After you get your breathe back (don’t wait too long, 2 minutes is enough recovery time) then do another mile. Repeat 2-3 times.
  • Cool down – 1 mile (or more)
  • Total of 5-6 miles
  • Stretch! – 7 Key Stretches for Runners

Whatever happens today….do not give up! Rock those abs Crew cause this is for YOU!

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Day 19: Get Ripped Now!

summer-bodies-made-in-winterOk ok…so it’s not quite winter yet…at least not in Florida. But why wait till it’s cold out and we’ve already put on the holiday weight to start makes strides towards our summer body?

Why not start working on ripped abs now, make smart eating choices, and be closer to our goal when it’s really crunch time?

This is my favorite ab day in October! Lots of fun exercises that keep us moving and keep our core engaged…let’s do this Crew!

Day 19 exercises: Abs – 3 sets of 15

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

  • Sharon’s Walk Down Plank
  • Lower Body Russian Twist
  • Standing Side Crunch
  • In and Outs
  • Bedtime Plank
  • Stretch! – 7 Key Stretches for Runners

Bonus: Ripped Abs  screen-shot-2016-10-19-at-5-37-44-am

This looks challenging…who’s up for it? Take your time and get through each move. Just 1 set of this extra workout Crew you got this!

Extra Credit: Sore legs after yesterday? That means you worked hard! Extra credit today…1 minute wall sit. Yea…it’s gonna hurt…do it anyway! 😉

Speed Work: Courtney CRUSHED her speed mile challenge yesterday. Who else has a fast mile coming today? Let’s see it!

Workout – 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: I’ll keep reminding you about this as we inch closer to November because I’m thinking about next month challenge 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!

Don’t wait till winter is over and you have LOTS of work to do. Do something TODAY that your future self will than you for! And remember Crew…don’t spoil all that hard work by eating crap!

Make it a great Wednesday! 🙂

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Day 12: Consistency…Refuse to Give Up!

screen-shot-2016-10-12-at-4-45-13-amHey Crew! The Chicago Marathon is over but there’s no more time to rest. Lots more fun races to come and goals more goals to reach!

Consistency is the key to life long health and fitness and our ab exercises are waiting…

I’m excited and proud to say that the scale has also stayed consistent throughout my marathon training this season. Training for MCM last year, I gained weight…but this summer I was able to stay the course and keep the weight off.

Thank you all for keeping me motivated and accountable along the way! Next up…Rock N Roll Savannah! It was such a blessing to meet Martin, Deena, and Alicja in Chicago…and now I get to look forward to meeting so many more of you in Savannah. The gifts keep coming! 🙂

Let’s get to work Crew!

Day 12 exercises: Abs – 3 sets of 10

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

  • Sharon’s Walk Down Plank
  • Lower Body Russian Twist
  • Stamding Side Crunch
  • In and Outs
  • Bedtime Plank

ab-pyramid

Bonus: #AbPyramid

Bringing back another old favorite today. Throw in this Ab Pyramid to round out today’s ab work and feel the burn! There’s no reason why you can’t have those flat abs…but you’ve gotta do the work!

Speed Work: Silly me…I forgot all about this week’s speed work. Let’s keep it fun and simple and throw in some fartleks this week. Super simple…during your run today, throw in some speed! Pick a spot in the distance and run as fast as you can to that spot…slow it down and recover, then do it again!

Fartleks are a great way to build some speed into your workout and increase your heart rate…another great way to bur some extra calories and work towards those flat abs! 🙂

Extra Credit: Calorie Counting – We all know abs are built in the kitchen so today we are counting calories. Do you know how much you really eat? Counting calories is a great way to see what you’re taking in…and I bet you’ll be surprised how quickly it ads up. If you are not familiar with counting calories a great way to get started is by using the MyFitnessPal app.

Download MyFitnessPal and “friend” me so we can help keep each other accountable. It’s really easier than you think to keep track of what you eat and if you want to lose weight and tone up, this app will help you reach that goal! With the holidays right around the corner we need to be aware of what’s what and consistent with our diet. Make the commitment NOW and be ready to look fabulous in your holiday attire. Who doesn’t want to walk into their family holiday parties and have everyone saying, “OMG, you look amazing!” 🙂

If you feel like slacking today…think about those goals you want to reach then get up and MOVE! You don’t have to be perfect, but you do have to be consistent!

Refuse to give up and make it a great day Crew! 🙂

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Day 5: I Workout For…

screen-shot-2016-10-05-at-5-30-53-amWe all have different reasons for working out…but all those reasons circle back to the same end conclusion…we do it for us.

Because when we are the best we can be, it filters own through all the areas of our life. Everything else gets better…our confidence, our strength, our health…our loved ones benefit, we benefit…we are happier, less stressed…life is just better.

Whatever your reasons for committing to workout…think of them as you power through our ab exercises today. Why do you workout?

Day 5 exercises: Abs – 2 sets of 10

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

  • Sharon’s Walk Down Plank
  • Lower Body Russian Twist (Windmills)
  • Standing Side Crunch
  • In and Outs
  • Bedtime Plank

Bonus: Round 3 – A great set of exercises deserves another round! These are quick and simple…throw in another set!

Hurricane Matthew has thrown me off and today will be stressful getting everything packed and ready to leave a day early. I will worry about my little man and the rest of my family as I fly out of harms way so please pray for everyone here in Florida and the rest of the east coast as we brace for a hurricane that actually might hit us this time.

Let’s get moving and make it a great hump day Crew!

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