Day 15: Halfway Home!

halfway there3Can you believe we are already halfway through April?? We’re looking good and nothing will stop us from finishing strong!

It’s arm day again and it’s also very close to the weekend. We are stepping it up again today…sticking with 3 sets but moving to 15 reps per set….and adding another 25 crunches per day. Let’s get it!

Day 15 exercises: “How to” videos

  • 50 Jumping Jacks
  • Bicep curl + Overhead Press – 3 sets of 15
  • Front Arm Raise – 3 sets of 15
  • Side Arm Raise – 3 sets of 15
  • Plank – :30-1 min (2X)
  • 75 Crunches
  • Arm Stretches – see below

Bonus: #BurningGuns Burning Guns

Last week’s bonus kicked my butt and had me sore for days…so lets do it again! 😉

Running Drills and Speed Work: If you haven’t done your speed work for the week…let it go. It’s time to give our legs a rest for those long runs and races this weekend. Next week is a new week…so if you didn’t do it…stop overthinking it and just try! I know it seems daunting but once you figure it out, you’ll see it’s not that confusing and I know you will surprise yourself! Reach out to me by PM and let’s chat and get you more comfortable with the process.

You can still work in those running drills tho. The Straight Leg Shuffle is a great tool for working to train yourself to land more mid foot instead of a heel strike. Keeping those legs straight…try to land with your foot flat on the ground. It may feel weird…but just keep trying. Eventually it will start to feel more natural. Check out how to do the straight leg shuffle here.

Stretch! Whether you’re running today or not…I want to see everyone stretching it out today! I would rather you skip the bonus and make time to stretch. Here’s our 7 Key Stretches for Runners along with my favorite…the pigeon pose. Do the stretches then post using #StretchItOut to let everyone know you got it done.

Virtual Race: Our first group virtual race with an awesome medal is still about two weeks away so there’s plenty of time to sigh up. We have a group “event” so once you sign up join the FB event so we can all brag about how we Made it Count for Runwell! You can find all the sign up info here.

May Challenge: I know its still two weeks away but I am starting to compile ideas for May so if you have something you want to work on, have a favorite exercise, or just have a great idea to throw in the mix…please send it to me by PM so it doesn’t get lost in the madness of our FB page. 🙂

Who’s racing or going long this weekend? Even if you are just training for shorter distances like a 5K or 10K it is still important to get in those long runs. The log run trains your body to get used to being on your feet longer and will translate into better efficiency for your shorter runs. Remember…time on feet! Get out there and go long!

Let’s get to it Core Crew and make Friday count! 🙂

halfway there2

 

Day 8: Step Yo Game Up!

Step yo game upIt time to Step Yo Game Up Core Crew!

It’s Friday!!! Day 8 and week 2 of our April Challenge means it’s time to step it up to three rounds of 10 and add another 25 crunches to each day. You CAN do this! Do not doubt your self or make excuses!

We all love arm day and Friday is the perfect time to rest our legs and focus on getting our arms strong and powerful to carry us through those long runs…and to work towards those toned, sexy arms we all want.

Day 8 exercises: “How to” videos

  • 50 Jumping Jacks
  • Bicep Curl + Overhead Press – 3 sets of 10
  • Front Arm Raise – 3 sets of 10
  • Side Arm Raise – 3 sets of 10
  • Plank – :30 – 1 minute (2X)
  • 50 Crunches

I like to put the front and side arm raises together to form one exercise. It’s your choice… do what is best for you then remember to stretch out those arms afterward. Arm stretches are below.

Bonus: #BurningGuns Burning Guns

Feel like you want to push a little harder today? Check out this Burning Guns workout and let us know how many rounds you had in you.

Long runs and lots of racing going on this weekend. Tell us what’s on your schedule so we can cheer you on!

If you didn’t get in your speed work this week.. don’t worry…you’ll have another chance this week. Get in short easy runs today…or rest up for the weekend.

One last important thing…take time to get in the 7 Key Stretches for Runners today. Your quads, hamstrings, glutes, calves, and IT-Band will think you!

That’s it for now Core Crew…make it a great day! 🙂

 

 

Day 22: Can You Feel Your Arms?

Cant feel my arms“If running’s your thing, it can’t be your only thing if you want to be fit. That’s like saying you’re going to get all your nutrition from a single food.”

Your miles can burn off a burrito and clear your mind after a stressful day, but skipping strength and upper-body training can keep you from the sexy shoulders, strong arms, and overall healthy image you’re after…and it can keep you from running your fastest.

Our daily workouts will improve your strength…but by themselves they might not be strenuous enough where you won’t feel your arms. Throw in today’s bonus work and I bet you’ll be feeling it tomorrow!

Final 9 days of March are here and we are stepping it up again this week…Get through it and finish the month strong!

Day 22 exercises: 4 sets of 15

  • Tricep Dips
  • Shoulder Press
  • Reverse Fly
  • Calf Raises – 10 each side
  • Plank – 1 min (3X)
  • Side Planks – 1 Min (1X each side)
  • Calf Stretches
  • Arm StretchesTank Top Arms

Bonus: #TankTopArms – This is a great addition to today’s arm workout…who’s up for a little extra challenge?

Running Drills and Speed Work: We’ve got some great running drills and speed work to add to our routines this week. Plan ahead to work them in or you will forget! Check out Monday’s post for this week’s workout.

Everything you need for today is below.

Have questions or need a little extra push? Reach out to me and let’s chat. We’re all here to help each other reach our daily, weekly, and long term goals. Don’t be shy to ask for help!

That’s all for today Crew…make it a great Tuesday! 🙂

Day 15: Arms – Form, Strength and Power

Running formGood overall running form is something we haven’t talked about before, but certainly something we can all work on. Since it’s arm day…let’s talk about arm form and swing.

Good arm form is an important part of good overall running form. Proper arm form will give us better efficiency and performance.

Do your arms cross your body? Do you arms move from the elbows instead of the shoulders? Watch the video below for some great tips on arm form and swing.

When you have the right arm form, you are able to propel your body more efficiently during your runs…and stronger arms means more power when the rest of our body is feeling fatigued.

This week when you go out for your runs…think about your arm movement and about how much those arms can help make you a better runner.

Day 15 exercises: Stepping up!

  • Tricep Dips – 3 sets of 15
  • Shoulder Press – 3 sets of 15
  • Reverse Fly – 3 sets of 15
  • Calf Raises – 1 set of 10 (each leg)
  • Plank – 1 min (2X)
  • Side Planks – 1 min (1X each side)
  • Tricep Towel Stretch
  • Calf Stretches

As always…you can watch the how to videos for today’s exercises here. Please continue to use proper form to get the most out of your workout and to avoid injury! Stretching images are at the bottom of today’s post.

Bonus Workout: #FullNameWorkout full name workout

If you did the full name workout yesterday you ROCK! Let’s do it again today…but I want you to choose a different name so you switch up the workout. So today…it’s your mother’s maiden name. Just first and last…no middle name. 🙂

Running Drills: Sticking with the same running drills all week. Butt Kicks and Grapevines this week. Read more about these drills and how to do them in yesterday’s post, which you can find here.

Speed work: Sticking with Fartleks this week so throw some speed play into one of your running days this week. Have fun with it and make sure you take rest breaks in between your faster intervals. Directions for Fartleks can also be found in yesterday’s post.

Yes, it seems like a lot….but you shouldn’t be doing speed work everyday!! Please make sure you are being smart and listening to your body. I want you to push your limits… but in a healthy, safe way. Know when it’s time to call it quits and rest!

Make a great Tuesday Core Crew! 🙂

 

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: