Day 14: Switch it Up

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Hey Crew! This morning I woke up with a headache…how does that happen? I don’t think I’ve ever woken up with a headache before. Maybe my body still needs some recovery? Weird… anyway…making this short and sweet today!

We all love runners with strong glutes! They certainly look good…and they help us run stronger and keep injuries at bay. Since we’ve been doing the Donkey Kick video for a while now, I thought you’d like to switch it up a bit. Jan sent me another great core and glute workout so let’s try this one instead of the Donkey Kick Workout today. Oh…but there’s still donkey kicks in this workout. 😉

Day 14 exercises:

  • Core and Glutes for a Stronger Lower Body – 10 minute workout
  • Bonus: Sexy Arm Workout – We’ve been neglecting our arms a bit so throw in today bonus arm workout.
  • Sarah’s 12 Days of Christmas: Days 1-3

Bonus: Sexy Arm Workout – 1 round 

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Extra Credit: Sarah’s 12 Days of Christmas – Days 1-3 

  1. 1 minute skaters
  2. 20 Squats
  3. 15 Push Ups

Speed Work: 6x – 8X 1/4 mile repeats

Want to know why this workout is so effective, how it helps us not only get faster but also run more efficiently, and some tips on how to incorporate speed work into your routine? Click here and scroll down for a great read! 

Warm-Up  5:00 jog followed by your choice of Dynamic Movements (high knees, butt kicks, leg swings, sideways shuffles, skipping, etc)

Work-Out – 6-8 x 1/4 Mile Repeats at a pace that is :30 faster than your race pace.

*2:00 standing or walking rest in between each one.

1/4 Mile is equivalent to 400 meters or one lap of a standard-sized track.  Here’s a few examples of where your interval times would range, depending on your mile time.

  • If you run a 13:00/mile, you should run the quarter-mile repeats in 2:45
  • If you run a 12:00/mile, you should run the quarter-mile repeats in 2:30.
  • If you run a 11:00/mile, you should run the quarter-mile repeats in 2:15.
  • If you run a 10:00/mile, you should run the quarter-mile repeats in 2:00.
  • If you run a 9:00/mile, you should run the quarter-mile repeats in 1:45.
  • If you run a 8:00/mile, you should run the quarter-mile repeats in 1:30.
  • If you run a 7:00/mile, you should run the quarter-mile repeats in 1:15.

Cool-Down  5:00-10:00 easy jog (you’ve earned it!)


12 Days of Thanks – Day 3: Don’t forget to take a moment to reflect back on your year and think of something that made you smile or someone your thankful for. So instead of counting the days till Christmas…we’re making our days count. Have an active, blessed day Crew!

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Day 22: Confidence is Beautiful!

Screen Shot 2016-08-21 at 8.21.17 PMConfident people radiate strength, passion and conviction and self confidence looks so good on you.

Own it! ROCK IT!!!

Radiate that confidence today…remind yourself you can do this and use it to power through today’s workout!

Strong, toned arms will give you the confidence to wear tank tops, bathing suits, and that sexy little black dress.

Looking fabulous in your favorite top is great…but the self confidence that strength and a healthy body bring us is always the best outfit.

Day 22 exercises: 3 sets of 10

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

  • Jumping Jacks (3 sets of 50)
  • Walking Push Ups
  • Forearm Plank Jacks
  • Inchworm with Shoulder Taps
  • Plank Challenge – Day 22: Step Up Your Side Plank (:45 3X)

I’ve spoken with some of you who have issues with jumping jacks. If that’s you, remember to switch those out for something equivalent that will get your heart rate up a bit. How about some mountain climbers or high knees?

Step Up Your Side Plank: Today’s plank puts together three moves we’ve already worked on this month. Go slowly and focus on holding in your core for each move. It’s not about rushing through it…it’s about having control. Here’s the steps.

  1. Start in a side plank on your right side.
  2. Dip your right hip toward the floor for two reps, then lift your left leg off your right for two reps.
  3. Rotate your left elbow to your right for two reps.
  4. Do three sets on each side.

Bonus: Ab & Squat Challenge – Day 22

  • 20 Sit Ups
  • 25 Crunches
  • 45 Squats

Extra Credit: #SexyArmWorkout – If you have a little extra time…and the confidence to know you can get through it…power through this Sexy Arm Workout. This ones hits every part of our arms!

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Speed Work: This week’s speed work is the one I did at track last week and it was tough but fun! What is your plan to get it done? Plan a day to make it happen this week Crew! Reach out to me anytime with questions…

  • Warm Up – 1 mile at conversation pace
  • 3X 800M – These intervals should be done at a pace 1-2 minutes faster than your conversation pace…but not at all out top speed. Rest 1-2 minutes in between each 800 meters (1/2 mile)
  • 3X 400M – These will be your fastest intervals of the day and should be done a little bit faster than your 800s. Think of negative splits during a normal run…you start out slower than progressively get faster throughout your run. Same concept here…run each interval a little faster than the last. Save your speed for the end so your confidence builds during each round.
  • Cool Down – 1 mile at conversation pace

If you’d like a more precise pace to run these intervals, find your most recent 5K or 10K and private message me here. Let’s chat and I’ll help you find the pace that’s right for you. Don’t be shy…better to know what you’re doing than to guess!

Screen Shot 2016-08-21 at 8.12.02 PMThis is a tough workout but if you start slow and build your way up you will finish feeling strong and confident! You can do this so stop doubting yourself and give it a try!

If it hurts…you’re doing it right! Keep going…it’s just your body changing for the better!

Rock that self confidence Crew….it is your best accessory! 🙂

 

Day 9: Dangerous Firearms

Dangerous FirearmsIt’s Arm Day Crew!

Building strong arms will make us dangerous on the road and will carry us through those final miles when all we want to do is stop and rest.

Work hard today…build those strong arms that will carry you the distance!

Day 9 exercises: 3 sets of 10 + Plank

  • Bicep Curl
  • Shoulder Press
  • Hammer Curl
  • Tricep Overhead Extensions
  • Low Plank Arm Reach – :30

sexy armsBonus: #SexyArmWorkout

One round of each of these bonus exercises will get your arms fired up!

Thigh Challenge: Are your legs and booty sore? Mine are! Tomorrow is a rest day….but for today…keep pushing!

  • 15 Fire Hydrants
  • 40 Scissor Kicks
  • 30 Inner Thigh Leg Lifts

Running Drills and Speed Work: Putting off your weekly running drills and Speed Work? Today is the day! Get out there and bust out some slow skipping and 400m sprints. Sounds harder than it is….and you will surprise yourself with your strength and endurance!

When you want to skip it or quit early, remember…. Strength comes from overcoming