Side Arm Raise

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Day 29: Final Strength Day..Push Hard!

Dont always lift heavy weights

It’s Friday…Day 29 and our final strength day for April! We rested yesterday and it’s time to push hard and lift some heavy weights!

Don’t skimp out today…give it all you’ve got and finish strong!

Day 29 exercises:

  • 50 Jumping Jacks
  • Bicep Curl + Overhead Press – 4 sets of 15
  • Front Arm Raise – 4 sets of 15
  • Side Arm Raise – 4 sets of 15
  • Planks – :30 – 1 min (2X)
  • 150 Crunches

You’ve been doing crunches every single day so these 150 are not going to be difficult. Don’t let the number scare you…get started!

Bonus: #SlenderSexyArmsSlender sexy arms

Bringing back one of my favorites! We haven’t done this one in a little while so go at it hard…3 rounds today would be awesome! Put one in between each of Day 29 exercises.  🙂

If you haven’t gotten much running in this week..go out and log some slow miles but keep it short then stretch because we are going long tomorrow or Sunday.

That’s all for today Core Crew….dig deep, lift heavy, and make it a great day! 🙂

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Day 22: Last Step Up

step up2

The final days of our April Challenge are before us and once again it’s time to step up our game.

4 sets of arms today…15 reps each and 100 crunches. Do not rush through this. Take your time…focus on using correct form and making each move strong.

Day 22 exercises: “How to” videos

  • 50 Jumping Jacks
  • Bicep Curl + Overhead Press – 4 sets of 15
  • Front Arm Raise – 4 sets of 15
  • Side Arm Raise – 4 sets of 15
  • Plank – :30 – 1 min (2X)
  • 100 Crunches

No bonus again today since these 4 sets will take a little time and I don’t want you to rush through them. And no bonus means maybe you’ll have enough time for a short shake out run before this weekend’s long runs or races. If you are running today…think short and easy. Don’t push too hard before your long run! 30-45 min at conversation pace.

Do make time to stretch it out today too. Here are our 7 Key Stretches for Runners and our arm stretches are below.

Virtual Race: Still plenty of time to sign up for the Make It Count Virtual race. If you’d like to sign up and make your miles count for Runwell and those suffering from addiction, click here for more info.

Who racing this weekend? Who’s going long? Let us know so we can cheer you on!

When you’re done..don’t forget to post and let us all know you got it done with #StepItUp then make it a great Friday Core Crew! 🙂

Arm Stretches:

Tricep Towel Stretch
Bicep Wall Stretch
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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

 

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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! 🙂

Tricep Towel Stretch
Bicep Wall Stretch

 

 

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Day 1: The Will to Prepare

Screen Shot 2016-03-31 at 1.25.30 PMWe may never come in first place…but winning isn’t just about breaking the finish line tape.

Winning is about getting stronger, healthier, leaner, faster…all those little things add up and will result in big wins for each of us!

Might be a faster race time, or fitting into your clothes a little easier…or just logging more miles each week. Whatever your win is…we must prepare ourselves for the journey by starting each day with a positive outlook and a get it done attitude.

Work hard, make sacrifices, and keep pushing forward.  Prepare by making the decision to get through this month one day at a time. Every day you complete is a win!

Day 1 exercises:

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

Have you taken the time to watch the how to videos? If not…please click here and watch them. Remember that improper form does more harm than good and negates all the hard work you’re putting in…and can result in injuries!  Slender sexy arms

Bonus: An oldy but a goody! If you have the time…and a little extra energy…throw in #SlenderSexyArms and feel the burn on Day 1!

When you are done…remember to post and let us all know you completed Day 1. For our new Crew…posting means we can cheer you on and help keep up accountable…and it puts you in the running for our “Top Challenger of the Month” medal at the end of April. No Junk Food Challenge🙂

Today is April 1, which means NO JUNK FOOD! Now come on people…don’t go overboard and stress your self out. This isn’t meant to be a mean, kill you kind of challenge. Just be mindful of what you are eating. Think twice before you have candy, or fast food…or whatever else it is that you are craving. Instead, reach for something good. Something that will give you energy and strength to get through your day.

Some of you are starting this part of the Challenge on Monday April 4th. That’s fine! Do what works for you…and do the best you can. That’s all I will ever ask of you. 🙂

No running drills or speed work today…it’s Friday! Knock out your Day 1 exercises then stretch and rest up Core Crew….cause it’s almost time for our long run of the week!

What’s on your schedule this weekend? I’m racing on Sunday…Run 13.1 in Jacksonville, Florida with tons of my awesome running friends! I’m feeling good this week…don’t want to jinx it but I would LOVE a new PR on Sunday…will it happen??? Either way, this was one of my favorite races last year so I know it will be fun! 🙂

Don’t forget your arm stretches after you get done today…keeping those muscles soft and pliable is the best way to recover after a good work out. Arm stretches are below.

What are you waiting for…get to it and make it a great day Core Crew! 🙂

Bicep Wall Stretch
Tricep Towel Stretch