Happy Valentine’s Day Crew! Be sweet to yourself…eat the treats but don’t overdo the candy, then take time to get a little sweaty and burn it off!
Grab your sweetheart and ask them to get a little sweaty with you. What better way to spend the day with the ones you care about than treating them to a little Core Crew love!
We all know those sweets go straight to our hips and thighs so show your legs and hips some love and feel that good burn! 🙂
Day 14 exercises: 3 sets of 10
****Click here for how to videos****
- Modern Mom/Dad Hip Strength (see video below)
- Single Leg Deadlift
- Squats
- Plank – :60
- Wall Sit – :60
Challenges:
- Superman – 1:20 (80 seconds)
- Push Ups – 40
- #MadManMartin Plank Challenge – 1:30 (90 seconds)
Bonus: Cardio Strength – Get that heart pumping with some cardio to burn off those extra calories today! 1 – 3 rounds…whatever you have time for.
Speed Work: Running today? Throw in your speed work and get it out of the way for the week!
Workout: 800M, 400M X 3 or 4
- Warm up – 1 – 1.5 miles slow and easy. Get your hear pumping and your breathing going
- 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)
- Rest 90 seconds – walk, jog, or stand still and breahte
- 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.
- Rest 90 seconds – walk, jog, or stand still and breathe
- Do it all again!
- Repeat this cycle 3 -4 times. 3 times = 2.25 miles / 4 times = 3 miles
- 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.
If you’re flying solo this year….don’t sweat it…grab your favorite sweety and get them moving with you. Friends, co-workers, children, family…everyone needs a little love on V-Day.
Running will always be our first love anyway so let’s get sweaty and make it a day to remember Crew!
Bonus: #DailyAbs – How many rounds do you have brewing in you today?
What are your goals? What kind of results are you striving for? Do you want to lose weight? Get stronger? Get tighter and toner? Run faster? Run farther? Complete a goal race feeling good?
Strong to the Core 