Day 16: High Intensity Booty Work

screen-shot-2017-02-16-at-5-44-52-amQuick workout, high intensity…it’s leg day!

Strength and stamina is the name of the game. Let’s do this!

Day 16 exercises:

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

  • Donkey Kick workout (see video below)
  • Moving Clamshells – 3 sets of 10
  • Side Lying Leg Raise – 3 sets of 10
  • Plank – :60
  • Wall Sit – :60

Challenges:

  • Superman – Rest day
  • Push Ups – 40
  • #MadManMartin Plank Challenge – 2:00 (120 seconds!)

Bonus: 7 Key Stretches for Runners

Loved all the yoga yesterday! Let’s keep up that wonderful stretching today and finish it off with our 7 Key Stretches for Runners.

Donkey Kick Workout:


Speed Work: WHOOOHOOOO for SPEED!! Some awesome speed work happening this week! If you haven’t gotten yours done yet…today is likely the last day to get it in before resting up for long runs this weekend. Here’s this weeks workout.

Workout: 800M, 400M X 3 or 4

  1. Warm up – 1 – 1.5 miles slow and easy. Get your hear pumping and your breathing going
  2. 800M (1/2 mile) – Remember those times I gave you for 400’s? Double that and slow it down just a tad. (See times below)
  3. Rest 90 seconds – walk, jog, or stand still and breahte
  4. 400M (1/4 mile) – Do not run these too fast. Remember the key is to be steady here. So you shouldn’t be running these at top speed. Take your 800M (1/2 mile) time and cut it in half.
  5. Rest 90 seconds – walk, jog, or stand still and breathe
  6. Do it all again!
  7. Repeat this cycle 3 -4 times. 3 times = 2.25 miles / 4 times = 3 miles
  8. Cool down – 1 – 1.5 miles slowly to bring your heart rate down keep your legs moving

1/4 Mile is equivalent to 400 meters or one lap of a standard-sized track while 800 meters is 1/2 mile or 2 laps around a standard-sized track.  Here’s a few examples of where your interval times would range, depending on your mile time.

For this workout, you should take the times below and slow them down just a tad. I run 400M in about 1:45 – 1:50, so for this workout, I’ll run 800M in 4:05-4:08 and the 400M in 1:55 – 2:00. You can do this. Don’t overthink it. Just go out and run a little faster than you’re used to! 🙂

During a conversation pace run, if you average a:

  • 14:00/mile, you should run the quarter-mile in 3:00.
  • 13:00/mile, you should run the quarter-mile in 2:45.
  • 12:00/mile, you should run the quarter-mile in 2:30.
  • 11:00/mile, you should run the quarter-mile in 2:15.
  • 10:00/mile, you should run the quarter-mile in 2:00.
  • 9:00/mile, you should run the quarter-mile in 1:45.
  • 8:00/mile, you should run the quarter-mile in 1:30.
  • 7:00/mile, you should run the quarter-mile in 1:15.

Today’s workout is a doozy…fast, high intensity that will leave you sore and tired. But oh man that’s a good sore. Let’s knock it out and have a great day Crew! 🙂

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Day 2: It’s All In the Hips

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In 2007, Reed Ferber, Ph. D., director of the University of Calgary’s Running Injury Clinic, conducted a study of 284 runners (men and women) who complained of leg pain. He found that 93 percent of them had weak hip muscles. After putting these people on a targeted strength program, 90 percent of them were pain-free within six weeks!


Most runners know that  our core is one of the most important thing we can work on to become stronger and faster, and it will also help us avoid injuries. Ask any fitness nut or personal trainer about “core work” and you will be treated to a long spiel about how important is it to our routine.

First, we have to figure out what exactly we mean when we say “core.” Ask for a core workout from a personal trainer at a health club, and you will probably get a series of crunches, planks, and sit-ups. However, “core” means something very different to a physiologist or an orthopedist: it means all of the muscles of the lower trunk and pelvis: not just your abs and your back, but your hip flexors, glutes, abductors, and adductors too!

These hip muscle groups are particularly important because they’ve been involved in a range of running injuries.  Weak hips can often be the cause of IT band painpatella tendonitis (runner’s knee)piriformis issues, sciatica, and a myriad of other common running injuries.


How do we protect ourselves from injury and pain and stay on the road healthy and able to train and do what we love? We strengthen our hips, core and glutes!

Today’s workout is one we’ve done for a while but it’s still tough. For our newbies, you WILL feel today’s workout. Push through and finish what you can. Take small breaks when you need to…rub that booty then keep going. That soreness means it’s working!

Day 2 exercises:

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

  • Donkey Kick Workout – Workout video on how to page or follow along with me below
  • Moving Clamshells – 2 sets of 10
  • Side Lying Leg Raise – 2 sets of 10
  • Plank – :60
  • Wall Sit – :60

Challenges:

  • Superman – :15
  • Push Ups – 25

MadManMartin’s Plank Challenge:

  • One more :20 plank

Donkey Kick Workout – I did this video for our November Challenge and I will do another one for you soon so you can see how much stronger I’ve gotten in the last few months. Follow along with me and feel that booty burn! You got this Crew! Knock out this 10 minute burn then move on to your moving clamshells and side lying leg raises.

When you’re done with today’s workout. Take another minute to stretch out those hips and glutes. Try one of my favorite stretches. The pigeon pose. It’s ok if you can’t get all the way down or your legs don’t quite move into this position easily yet. Keep working on it. This stretch is fabulous for after a run or after lots of hip and glute work. Pop on the TV and watch your favorite show while you give your hips and booty a nice stretch. Your legs will thank you!

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Love yourself enough to be active today. Push through the pain, strengthen those hips and glutes, and DO NOT GIVE UP!

Nobody remembers the guy that gave up. Be memorable and have a great day Crew!

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