Make time to exercise

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Day 9: Core Compliments

Strong CoreA strong core will compliment everything you do. It will improve your technique, give you added strength and stamina…push you over those hills and carry you across the finish line. Bottom line..runners need a strong core!

The Runner’s World’ article, “The Core of the Matter: Strengthen your core muscles, and you’ll run smoother and faster, with fewer injuries. Bonus: A set of seriously taut abs” stresses the importance of core work for runners.

Exercise Physiologist for the Nike Farm Team, Jack Daniels, Ph.D. explains,

“The stronger your core, the more solid you are as you hit the ground. That reduces your need for unnecessary stabilization, and allows you to be a more economical runner.”

Yes…we do planks everyday and that’s awesome…but we still need to do more. Today’s ab exercises will give you more stability and help ensure you maintain proper running form during challenges such as hills, sprints or the final leg of long distance runs, supporting tired muscles even when you are fatigued.

Day 8 exercises:

  • Plank – :45
  • Russian Twists – 40X (each side)
  • Burpees – 15X
  • Bridge – :45 (2X)
  • Calf Raises – 10X (each leg)
  • Plank – :45
  • Side Planks – :45 (each side)
  • Calf Stretches
  • One Arm Camel (stretch for :30 using each arm)
  • Spinal Stretch on Stability Ball

Need how to videos? Click here for the exercises…and scroll down for the stretches.

standing abs

all cardio challenge

 

Bonus workouts: Want to give your ab workout an extra boost today? How about some good old Standing Abs! Three rounds would be amazing! Tag your post #StandingAbs. Or stick with this weeks #AllCardioChallenge and keep the cardio streak alive.

Choices are awesome right? 🙂

 

Running Drills: If you’ve haven’t fit them in yet…what are you waiting for? Butt kicks and Bounding are on the schedule this week. Check out Monday’s post for why these are a great addition to your workout and abs made in the kitchenhow to do them correctly.

Final Thought….we can do all the ab work we want but if we don’t eat well..all that work is for nothing. For those who fell off the wagon with the No Sugar Challenge (me included) recommit to no sugar or junk today. make the commitment to eat healthy, balanced foods…in moderation…and make it a great Wednesday!

one arm camel

One Arm Camel 

 

spinal stretch on stability ball

Spinal Stretch on Stability Ball

 

 

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March Challenge: Day 1 – Make Time!

Make time for it

Good morning Challengers and welcome to Day 1 of our March Challenge!

If you didn’t get a chance to look over the main challenge page with the calendar click here. Take a look and let me know if you have any questions or concerns. Print out the calendar and put it somewhere you can see it everyday. I will post the calendar as a file in Strong to the Core as well.

Now that you have the plan and are committed to this month’s workout…let’s get started!

The first thing you need to do is plan a time for your workouts. You know that if you don’t make the time to get it done…life happens…then the day is over and you are exhausted.

To keep that from happening…think about your day and schedule your workouts so you know when you will get them done and can fit it in without stressing out. I’m a morning person so my workouts are usually done before lunch. When is your “me” time?

Having that time set aside for you will make all the difference in wether you finish 15 days… or 30 days. Make a plan and stick to it. Of course we are all going to have days when the plan won’t work…but without a plan you will have a hard time succeeding.

Now it’s time to get moving….

Day 1 exercises: Arms – 3 sets of 10 Keep calm and get it done

  • Plank – :30
  • Tricep Dips
  • Overhead Shoulder Press
  • Bent Over Reverse Fly
  • Calf Raises – 10 each leg
  • Plank – :30
  • Side Plank – :30 each side
  • Arm Stretches – Bicep Wall Stretch & Tricep Towel Stretch

Don’t feel overwhelmed…it looks like a lot but it won’t take long at all. Just get started and knock it out. Watch the “how to” videos to ensure you are doing them correctly. Check out the videos below to see how to do the arm stretches for today. These will help keep your muscles soft and ready to work them again in a few days.

No bonus yet…let’s ease into it and see how it goes this week. Tuesday is usually a run day for most of us though so go out and log some miles to burn calories today and get some time on legs today!

When you are done, post in Strong to the Core that you have completed Day 1!

No slackers today y’all…I want to see everyone getting it done and making it an awesome day! 🙂

Bicep Wall Stretch:

Tricep Towel Stretch:

https://youtu.be/-F879zfDQUs