Day 26: Rise Up & Attack

rise-up-and-attackLast week of the month…last Monday of the month…rise up and attack the week with enthusiasm!

Shoulder and Abs…sound like a strange combination?

Not really. Shoulders and abs are great complimentary bodyparts to work on in the same day. Since they are completely separate body parts, you don’t need to worry about support muscles of either muscle group tiring out.

With 4 sets of 15 coming at us today…we need enthusiasm, a little determination, and a lot of commitment to finish strong! Do you have it in you?

Day 26 exercises: Shoulders and Abs – 4 sets of 15

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

  • Mountain Climbers
  • Kettle Ball / Dumbbell Swings
  • Shoulder Presses
  • Plank – Your Choice (:90 2X)

Bonus: #BeastModeMonday

With our regular 4 sets of 15…this bonus is not for the faint of heart…or for those with little time on a Monday. But hey…if you like to go beast mode on Mondays, this one is for you! 3 sets…because who doesn’t want to do 5 planks today?!? 😉

abs-shoulders-knees-toes

Military Press – Very similar to shoulder presses but at the top you’re going to extend your shoulders all the way up. You can do these with dumbbells so don’t skip them if you don’t have a bar. Watch Scott Herman show us how it’s done.


Speed Work: This week’s speed work is a tough ladder workout. Since the intervals are longer, you want to start out a little slower and work your way faster towards the end. The last 2 sets of 400 meters…go all out!

How fast should you do running? This workout should be done at your 10K speed, which is slower than last weeks 5K speed but faster than you would run a half marathon. How does that translate into actual time spent running? Take your 400m from last week and add :10 – :15 then multiply by 4 for the mile, by 3 for the 1200 meters (.75 mile), and by 2 for 800 meters (1/2 mile). For your last two 400 meters (.25 mile) crank up the speed and finish strong at your 5K pace. Check out the pace chart below…

Ladder Workout:

  • Warm up – slow mile
  • Faster mile – 10K speed
  • 1200M (.75 mile)
  • 2x 800M (.5 mile 2X)
  • 2X 400M
  • Cool down – slow mile
  • Total of 5.25 miles

Tough workout…who will put on their big girl panties and give it a shot? If you raced this weekend, you get a speed work pass…don’t try this workout on tired legs. Rest up this week and just bust out some short, slow recovery runs. Don’t worry, we’ll have speed work next week. 😉

Pace Chart: Example for 30 minute 5K

  1. 2:10 – add :10 so that makes = 2:20
  2. multiply by 4 for your mile = 9:20
  3. multiply by 3 for .75 = 8 minutes
  4. multiply by 2 for 800M = 4:40
  5. 400M – Speed back up and try to hit those 400M times so go all out and run 2 400 meters in 2:10

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Seems a little complicated but it’s fun and you when you’re done you will feel amazing!

Not feeling ready for the ladder yet? That’s ok! Throw in some fartleks (speed bursts) during one of your mid week runs. Choose an object in the distance and pick up the pace till you get there…see that light pole? How about that stop sign? Do 8-10 speed bursts in your run session. Remember to BREATHE deep. Belly breathing during speed work is essential to building your VO2 max and getting the most out of this workout!


After a HUGE racing weekend and lots of long runs, please take the time to stretch!

Last week of the month Crew! Let’s go hard and finish strong cause good things come to those who sweat! 🙂

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Day 29: Building Awesome Arms!

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Time for some awesome arm work Core Crew!

Arms, Bonus, Speed work…who will make time for it all today?

Day 29 exercises: 4 sets of 15! 

  • Tricep Dips
  • Shoulder Presses
  • Reverse Fly
  • Calf Raises (10X each leg)
  • Planks – 1 min (3X)
  • Side Planks – 1 min (1X each side)
  • Calf Stretches
  • Arm Stretches (see below)

Awesome Arm Workout

 

Bonus: #AwesomeArmWorkout – We’re already doing shoulder presses today…so you can skip the over head press…or do another 3 sets of 10! Other than the shoulder press…these are all extras for today. 😉

Speed Work: Tuesday is a great day for speed work! We’ve rested up a bit from our weekend long runs and are ready to move!

Doing Pick Ups this week…this is a simple and fun way to add speed to your weekly run and get a little bit faster. Here’s how to do it….

Pick Ups: These “modified fartleks” are meant to be fun…and fast! They’re considered modified because I you do them with a purpose using a specific time or step count. Choose a day when you are doing a short run…30-45 min or 3 miles. Warm up with a slow jog for about 10 min then STOP and stretch. Start your watch over…then do rounds of :15 (all out fast) :45 (slow). Continue this for your entire run. If you don’t to use a stop watch…count your steps during the fast part using the ground strike of one foot…a good rule of thumb is 24-26 steps (one foot). Once you have completed 3 miles slow down and do a cool down for a good half mile or 10 min. Overall you should get in over 3 miles with warm up and cool down. Then go home and STRETCH! Here’s our 7 Key Stretches for Runners.

You’ve got the plan…Day 29, Bonus, Speed Work….get to it and make it a great day Core Crew!  🙂

 

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: