August Challenge: Fall Race Prep

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Our August 2016 Challenge is ready to go! If you’re a runner who wants to get stronger, faster, healthier and want to do it from home with a support group to cheer you on Strong to the Core is for you! For less than a gym membership you will get a monthly workout calendar with daily strength exercises, stretching, speed work, running drills, accountability, and support.

The cost is minimal…and if you don’t find that this group pushes you to be better and work harder…if you don’t love it, I will refund you what you paid – guaranteed.

Its time to get ready for those fall and winter races so now is the time to jump in and get started! Click here for more info on Strong to the Core and how to join.

Need a little more info? Strong to the Core breaks up our strength training into segments so you are working specific body parts each day. We leave the weekend open for those long runs and spread the strength out throughout the week. Here is how August looks.

  • Monday: Arms
  • Tuesday: Legs
  • Wednesday: Full Body
  • Thursday: Arms
  • Friday: Abs
  • Saturday & Sunday: Long Run & Rest

If you’re still unsure, please read through the Strong to the Core page and learn more about our group and about me. On this page you will find a link to messaScreen Shot 2016-07-31 at 1.06.42 PMge me directly and info on how to join.

The route to success is no mystery. It requires hard work and the dedication to apply the fundamentals on a consistent basis. Only you can decide wether or not you will succeed…but either way…you will be right!

Thank you for your interest and I hope you decide that now is the time to step it up!:)

—Amy Magdalein

Day 22: Last Step Up

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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: