Day 28: Hump Day Pump Day!

pump-day

My Crew LOVES arm day RIGHT?!?! 🙂

Let’s take this hump day to another level…it’s hump day PUMP DAY!

Day 28 exercises: 4 sets of 15

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

  • Push Ups
  • Hammer Curls (or Hammer Curl Swings)
  • Monkey Arms
  • Plank – Your Choice (:90 2x)

Bonus: #TankTopArms – Bringing back an old workout that’s perfect for pump day. Run through it one time for a killer hump day workout!

tank-top-arms


Speed Work: Quick shout out to Sharon Bolton for an awesome Ladder workout yesterday! Way to go Sharon!! Super speedy and you didn’t die! 😉

Who else is giving it a try this week? Click here to see how it’s done!

Get sweaty, finish off your day with our 7 Key Stretches for Runners, then give yourself a big squeeze and a pat on the back for an awesome Hump Day Pump Day! 🙂

sweat-comes-from-the-inside

 

Day 2: Too Easy?

Too easy what's nextOur first ab day this month is 3 simple moves…and only 2 sets of 10 so I want to see EVERYONE getting it done today.

NO EXCUSES CREW!

If you get it done and it seemed too easy…do another set! 3 sets of 10? No problem! 😉

Day 2 exercises: 2 sets of 10

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

  • Crunches
  • Dumbbell Side Bends
  • Russian Twists
  • Plank – Your Choice (:30 2X)

Bonus: Scorpion – This video is a little long but PLEASE watch it. Great explanation of why this exercise is important and how to do it. This exercise is designed to increase power, speed, strength, flexibility, mobility and prevent injury. Great overall exercise for any athlete, but especially runners. Do 15 reps (both sides).

Daily Abs

Remember…if this is quick and easy for you…do another set of our Day 2 abs.

Or you can always throw in a few sets of our Daily Abs. This routine is a simple but effective core workout. Easy to run through a few sets pretty quickly.

Now…rest up, hydrate, eat well, STRETCH and get ready to go long this weekend!

Remember…you EARN your body. So get to work! 😉

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