Day 17: That Lovin’ Feeling

Screen Shot 2016-08-16 at 7.04.22 PMWhat kind of workout gives you that lovin’ feeling?

Is your definition easy, quick, and fun? Or does it need to be long, tough, and  painful?

No matter what gives you the warm and fuzzies…the best workout is always the one that is done!

We might hate doing it but we LOVE finishing it! And you can’t get it done until you get started…get up, get moving and get that lovin’ feeling!

Wednesday is hands down my favorite workout day this month. These moves are challenging but fun and a great full body workout.

Day 16 exercises: 3 sets of 10

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

  • Superman
  • Single Arm Reverse Lunge and Press
  • Single Arm Deadlift to Hop (No weights)
  • Mountain Climbers with Towel or Furniture Movers
  • Plank Challenge Day 17 – Crouching Panther Plank (:45 3X)

Plank Challenge Day 17 – Crouching Panther Plank – This is a static plank..meaning no movement. Here are the steps.

  1. Place your wrists under your shoulders and your knees under your hips.
  2. Maintaining a flat back, lift your knees two inches off the ground.
  3. Hold this position hovering off the floor for 45 seconds. Do three sets.

Screen Shot 2016-08-16 at 7.43.54 PM

Bonus: Abs & Squat Challenge – Day 17

  • 40 Sit Ups
  • 50 Crunches
  • 60 Squats


Extra Credit: #WackyWednesdayWorkout

Wacky Wednesday Workout

This extra credit workout will be a quick way to burn some extra calories today. Run through it 3X.

Speed Work: Anyone doing speed work this week? If so I haven’t seen it… Hump day is a great day for speed! Click here for this week’s speed work and tag me when you’re done so I can see how fabulous you did! Your best is all I ask so give it your all and make us proud!

You might be tired…but not THAT tired. Yes, you can breathe…keep going till it’s done! You can’t get that lovin’ feeling till it’s done…so get up, get moving Crew!

youre legs aren't that tired

 

Day 10: Total Body Blast

Werkout of the Day

Ready for a hard and fast total body blast?

It’s Wednesday…middle of the week, and time to get to werk!

Day 10 exercises: 2 sets of 10

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

  • Superman
  • Single Arm Reverse Lunge & Press
  • Single Arm Deadlift to Hop
  • Mountain Climbers with Towel or Furniture Movers
  • Plank Challenge Day 10 – Low Plank with Hip Dips (:45 3X)

Day 10 Plank – Low Plank with Hip Dips: We’ve done this one before but if you are familiar, or need a reminder, check out this video to see how it’s done.

Bonus: Ab & Squat Challenge Day 10 

  • 10 Sit Ups
  • 10 Crunches
  • 25 Squats

Extra Credit: Total Body Blast – This extra credit is meant to be hard and fast. You can do this pretty quickly so no “I don’t have time” excuses! 😉

Total Body Blast

Speed Work: Today is a great day for speed! Click here and scroll to the bottom to find this week’s speed work.

I’m heading to the track this morning with the PRS Running Club. I’ve been wanting to join them for a while now and I am excited! Can’t wait to share with y’all how it goes.

No fear Crew! Time to get to WERK! 🙂

 

Day 3: Today’s Reality vs. Tomorrow’s Potential

Screen Shot 2016-08-02 at 3.05.57 PM“You have to put in the time. You have to put in the miles. It doesn’t matter how fast or how slow you run now. You might not be as fast as So and So…but you have to learn to separate today’s reality from tomorrow’s potential.”

This quote is from a book I borrowed from Amiee Glatfelter-Cords called The Lola Papers, about a girl in training to race a marathon. She’s ran one before, but now she wants to do better.

This part stood out to me because even though our goals may seem far off, they are attainable. Our dreams scare us because they hold in their hands two options: failure and success. Are you willing to take a chance? It’s not a question….it’s a dare.

Dream big then go out and put in the work to make it happen because those goals that–if we pursue them with all we’re worth–are attainable.

Lola’s coach’s advice, learning to separate today’s reality from tomorrow’s potential, holds true with each and every one of us. You have the potential to reach your goals, but to do good work tomorrow…you have to do good work today.

Maybe you’re not as fast as So and So right now. Maybe one day you will be…maybe not. Only time will tell, but in the meantime…you have some middle ground to conquer!

Day 3 exercises: Full Body – 2 rounds of 10

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

  • Superman
  • Single Arm Reverse Lunge & Press
  • Single Arm Deadlift to Hop (no weight)
  • Mountain Climbers with Towel
  • High Plank – :45 (3X)

Plank Challenge Day 3: High Plank – The High Plank is just what it sounds. A plank in a high position with arms and body straight. This will test your arms, core, glutes, and leg strength. Hold on for :45 or as long as you can, take a break, the do it again. Three times total.

Bonus: Ab & Squat Challenge Day 3 

  • 5 Sit Ups
  • 20 Crunches
  • 35 Squats

Feel the Burn WorkoutExtra Credit: #FeelTheBurn

Wednesday is a great day to do a little more and cover some of that middle ground! Take a few extra minutes and tackle this #FeelTheBurn workout and tag your post to let us know you’re doing good work today to prepare for good work tomorrow!

Ready to tackle that middle ground? Let’s get to work and make this hump day count!