Day 9: Love Your Legs

Screen Shot 2016-08-08 at 8.26.03 PMYou love to run and when your sport involves the outdoors, fresh air, and cruisin’ down the road, you don’t want to be stuck inside doing our strength exercises.

I get it!

But we want to run for the rest of our life so incorporating strength training is important. Running alone can create muscle imbalances or accentuate ones you already have. Weak calves, for example, can put too much stress on the Achilles and break down the fibers that make up the tendon. Instable hip and core muscles hurt your biomechanics and overload your shins, which can lead to shin splints and stress fractures.

Strength exercises will keep your legs and hips strong and stable….and will keep you pain free and on the road. Take the time to love you legs!

Day 9 exercises:

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

  • Frogger (20 2X)
  • Butt Kicks (50 2X)
  • High Knees (50 2X)
  • Side Lying Leg Lifts (20 2X each leg)
  • Single Leg Directional Hops (:30 2X each leg)
  • Plank Challenge Day 9 – Tricep Push Up (:45 3X)

Screen Shot 2016-08-08 at 8.55.10 PMFrogger: The frogger is an ideal exercise for when you’re short on time or traveling because you only use gravity for resistance.

To do it: Lie faceup with legs extended straight over hips, feet flexed, heels together, and toes turned out. Slowly bend knees out to the sides, and then straighten, using your inner-thigh muscles to control the movement.

Tricep Push Up: This is a basic tricep push up but I found one that I like a little better. You choose which one is best for you. Here’s the steps for the basic tricep push up.

  1. Starting in a high plank, rotate the crease of your elbows forward; shift your shoulders over your wrists slightly.
  2. With your elbows hugging your rib cage, slowly lower your body until your shoulders are even with your elbows.
  3. Hold for two seconds, then return to your start position.

Tricep Push Variation Option: This option is more like a regular plank and I think is a great way to work the triceps. Try it and let us know which one you felt more in your triceps.

Bonus: Ab & Squat Challenge Day 9 – Rest Day! 

#LoveYourLegs Love Your Legs

This looks fun! Some of these exercises you should already know…and others may be new. If there’s one you’re not familiar that I don’t include a photo for, tag me with the exercise you need info for. There’s some new exercises here so check out some how to stuff below. In total this bonus workout should take 7-10 minutes.

Runner’s Lunge: This is a new one for me but it looks great. Watch this videos to see how it’s done.

Speed Work: Have you made a plan for your speed work yet? Plan ahead to succeed! Click here for this week’s speed work.

Have I missed anything? Hope not! Lots to do but it won’t take long. Remember to take a few minutes to stretch out after your done. Our 7 Key Stretches for Runners are perfect! Take those few extra minutes to love your legs!

sexy people

 

 

 

Day 26: Brand New Ending

Screen Shot 2016-07-25 at 8.08.02 PMWhat if you could decide today to make a brand new ending to your story? Would you take that opportunity?

Or would you sit back and sulk about the bad choices you made yesterday…or last week?

You can’t go back and start over…yesterday is gone…last week is in the past…but you can start from now…right now…and make a brand new ending.

Don’t wait until tomorrow, or next week. Don’t put off working towards your goals one more minute.

Get up right now and move towards your brand new ending!

Day 26 exercises: 3 rounds of 10

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

  • Tricep Dips
  • Tricep Push Ups
  • Tricep Overhead Extensions
  • Dumbbell Kickbacks
  • Burpees
  • Plank – :60 (2X)

Bonus: Find one small thing that you can do today to work towards your brand new ending. Make a better food choice, push a little harder than you usually do, write down your goal and tell someone else what that goal is…be accountable.

These are just a couple ideas. Choose whatever makes you feel good, whatever makes you want to leave the past in the past and move forward starting today. I hope to see some great ideas and some fabulous steps towards lots of brand new endings!


Don’t forget about ideas for August! I want to know what you want to do and areas you want to work on. If you don’t speak up…I can’t help you reach your goals!

 

Day 19: The Balanced Athlete

Balanced AthleteThere are two types of runners: those who just run and those who are well-balanced athletes.

Well-balanced athletes do cross-training exercises and add strength work to their routine. These athletes are usually stronger, healthier, and more successful….they are also able to keep reaching new levels of performance.

On the other hand, runners who just run tend to get injured often and wonder why they aren’t able to make much progress over the long term.

Which athlete would you rather be?

Part of our well balanced lifestyle includes strong arms…and our triceps are no exception.

Our triceps help stabilize our shoulders and as they become stronger, the strength and stability of our shoulders and elbows increase. The functionality, flexibility and range of motion of our arm increases the more we work and strengthen these muscles.

We know that runner’s need strong arms to carry us through long runs and power us up tough hills. Today, feel that burn in the back of your arms…and use those strong arms when you hit the road.

Day 19 exercises: 3 rounds of 10

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

  • Tricep Dips
  • Tricep Push-Ups
  • Tricep Overhead Extensions
  • Dumbbell Kickbacks
  • Burpees
  • Plank – Your choice – :45 (2X)

Bonus:#GarageCircuitCardio  Garage Cardio Circuit

If you’re not running today…you need some cardio. Throw in 3-5 rounds of this Garage Circuit Cardio to get your heart rate up and burn some calories!

If you are running today…how about those hill repeats? If you missed it…click here for Monday’s post and scroll down to see what’s up.

Hill work can be done outside or on the treadmill and is a form of speed work that will make us stronger, more well-balanced athletes. Give it a shot!

Does your head scream no….while your heart whispers yes?

If reality makes you feel like it can’t happen…but hope tells you that it’s possible… what do you do? What’s the worst that can happen? You get a little bit stronger???

Listen to your heart and give it your best shot!

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Day 12: More Sweat Less Jiggle

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The only way to get rid of the jiggle is to sweat it off! There’s no way around it…toned arms that don’t waggle when we wave takes hard work and lots of sweat! Tuesday is tricep day…and these moves will target that arm jiggle.

If you don’t get sweaty…if it doesn’t burn…you’re not giving it all you’ve got!

finger waggle gif

Avoid the naughty finger waggle….

Get up…get moving….and get sweaty!

Day 12 exercises: 2 rounds of 10

****Click here for our how to videos for these tricep exercises****

  • Tricep Dips
  • Tricep Push-Ups
  • Tricep Overhead Extensions
  • Dumbbell Kickbacks
  • Burpees
  • Plank – :30 (2X)

Bonus: #FitBodyHIIT

It’s all about sweating today and this Fit Body Hitt program will get you sweaty! Hit each super set hard then take a short (:30) break before you move on to the next set. Don’t rest longer though…get your breath and get moving again.

Don’t freak out over the :90 Plank and Wall Squat (Wall Sit). We’ve been doing these and you can hold these moves. YOU CAN! Give it your best shot and I promise you will surprise yourself with how strong you are!

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Running Drills and Speed Work: We got this week’s running drills and speed work on Monday. Have you made a plan to work it in yet? Without a plan the week will get away from you so plan it out NOW.

If you’re not getting the speed work in today….be accountable and tell us when you will get it done in your Day 12 post.

Click >>> Day 11: Stay Focused for to the link to our running drills and speed work for this week.

That’s it Crew…get to getting sweaty, banish that jiggle and make it a terrific Tuesday! 🙂

 

Day 5: To Die For Triceps

To Die For Triceps

I couldn’t be prouder of everyone working so hard on Independence Day! My Crew killed it!

With so much running…followed up by awesome leg work…it’s a great day to sculpt some “to die for” triceps!

Instead of being jealous of those beautiful arms we see on others…let’s get to work because those tight, toned, sculpted arms don’t build themselves!

Day 5 exercises: 2 rounds of 10 ****Click here for how to videos****

  • Tricep Dips
  • Tricep Push Ups
  • Tricep Overhead Extensions
  • Dumbbell Kickbacks
  • Burpees
  • Plank – :30 (2X)

Full Body BlastBonus: After all the holiday food and festivities…we need a little extra cardio in our life today. If you over-indulged… don’t beat yourself up. Just throw in this bonus routine and burn off those calories baby!

#FullBodyBlast

With a little downtime from racing, it’s back to the road training. Remember that you need your rest to stay healthy and injury free….but don’t forget your speed work!


Speed Work: 6X 200M (90 recovery between sets) 

Key here…run fast…but not as fast as you can. Get through all 6 sets of 200 meters (or .12 miles) then rest for 90 seconds and do it again.

Before you start, remember to warm up with a 1/2 to a full mile slow jog, then do your running drills, high knees, butt kicks, skipping, grapevines, then run through your sprints, then finish with a cool down…another 1/2 to full mile slow jog.

  1. Warm up
  2. Drills: high knees, butt kicks, skipping, grapevines (3 sets of 15-20)
  3. Sprints with recovery
  4. Cool down

This is a fast workout and you will only run 2-3 miles TOPS. Your lungs may be on fire…but the cool down will help and you will recover quickly.

Your speed work can be done any day of the week but make sure you give yourself 2-3 days before and after your long run to recover. This is a hard workout and your muscles need time to rebuild!

Ready for an awesome Tuesday workout? All that counts is how you do today. Take it one day at a time and those days will add up! Get up, get moving, and let’s GETTT ITTT Crew! 🙂

How you do today