January: Day 25 – It’s Monday…Get to Work!

Ready for leg day? Me…not so much…I’m sore! Lucky for us it’s leg and hips so our quads shouldn’t be too upset. 🙂

Last week of the month Challengers…let’s go hard and bring it home strong!

Day 25 exercises: 4 sets of 15 + Planks

• Weighted Squats
• Side Lying Hip Abduction
• Hip Drop
• Planks – :60 (3X)

Remember to do these properly. Body needs to be very straight for the hip abductions…do them against a wall to make sure you are as straight as possible. Keep your hips high an d in line when starting the hip drops…drop one hip lower using stairs or a bench to build more flexibility and strength. 

 

Bonus: What’s leg day without a few wall sits to get those thighs burning?! Let’s throw some cardio/strength in the mix today! 2-3 rounds will get your heart pumping and burn some calories!

 

As a group we logged some serious miles this weekend…make sure to take a few extra minutes to stretch out your legs and back so we can do it again next weekend!

Only a few more days till I travel to Alabama to the Road Runners Club of America Running Coach’s Certification Course. I am so excited and can’t wait to learn more about running and how to coach others to reach their goals!

We are coming up to a new month I need ideas! It will be a busy week so please shower me with all your ideas for next month and I will do my best to get it all together in time to start next Monday.

You know the drill….never skip a Monday workout! Let’s get to it and make it a great day Challengers! 🙂

January: Day 18 – Don’t Hate Monday

Some of us had an awesome and active weekend…and some of us did not. 😦 The board was kinda slow which I hate to see on the weekend!

You know who you are…time to step it up cause it’s Monday and we know rule #1 of workout out…NEVER SKIP MONDAY!

Let’s get to work on stronger legs and hips!

Day 18 exercises: 4 sets of 10 + Planks

• Weighted Squats
• Side Lying Hip Abduction
• Hip Drop
• Plank – :60 (2X)

Bonus: This Monday workout will get your heart rate up and bring on the sweat…get moving!

The only exercise is our bonus that might be knew for you is the lunge split jump. It’s important to keep your body upright and your legs in line…watch this video to see how it’s done correctly.

 

As always…take some time to stretch it out after you get done. Monday’s are usually good days for our group…let’s make this one the best yet!

Go out and kill it today Challengers! 🙂

January: Day 14 – Yay for Leg Day!

Thursday…Day 14…who doesn’t love leg day?!?

Runners and walkers MUST work on powerful legs and hips so today is a day no one can skip!

Run faster…eat better…sleep longer…try harder…aim higher!! Taking it day by day is the way to get happier and healthier! Will you choose to fight for your happiness today? Make the time…you deserve it!

Day 14 exercises: 2 sets of 15 + Planks

• Fire Hydrants
• Donkey Kicks
• Clams
• Plank – :45 (2X)

Bonus: How about a little cardio today? Love getting the heart rate up! 1 round is good…2 rounds is better…3 rounds…#BEASTMODE!!

I don’t have a jump rope…will do “air jump rope” to get that part done. Other than that…you can do ALL these exercises anywhere you are with no equipment…so NO EXCUSES! Do it while cooking dinner…do it while doing the laundry…do it while watching your children at practice…step away from the computer every few minutes and do one exercise…keep going until you get it done!

Speed work: If you still didn’t get your spadework in this week…give it a try! It’s not as hard as it sounds…but you will feel exhilarated when you find out you CAN do it!

• 35 second sprint, 45 second jog (6x)

We are almost to the weekend again…don’t let me down y’all…get moving and let’s make it a great Thursday Challengers! 🙂

 

December: Day 22 – Get Exactly What You Train For

Tuesday…Day 22…Think you’ll get what’s on your wish list this year? Maybe…maybe not…

As we get older…our wishes turn towards others instead of ourselves. The holiday is more about spending time with family, creating memories for the kids, and the true reason for the season, the birth of our Savior.

Instead of wishing for “things” we can choose our own destiny by training for want we want! Get your workout in now! Tighter, toner abs, arms and legs on;y come with hard work!

When you’re done…read on. We will be doing a little “test” this week to find out where we are now…and what we need to work on in 2016.

Day 22 exercises: 3 sets of 15 + 2 :90 Planks

• Squats
• Reaching Lunges
• Donkey Kicks
• Planks – :90 (2x)

12 Days of Christmas: Days 1-9

1. 1 :60 Plank
2. 2 Minute Wall Sit
3. 3 Minute Bridge
4. 4 Burpees
5. 5 Star Jumps
6. 6 Push-Ups
7. 7 Mountain Climbers
8. 8 Squats
9. Chair ups (Tricep Dips)

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Just because you run….doesn’t mean you’re in shape!

I found a strength and flexibility test on Runner’s World that I would love for us to try over the next 2 weeks. There are 8 simple tests. We will do one a day…skipping Christmas and the weekend. This will give you a good idea where you’re at and what you need to work on for the New Year. It will also give us some ideas on what to throw in the daily workouts. Feedback is appreciated so reach out to me here, on FB though 30 Days to a Stronger You or send me private message.

8 True Tests of Your Overall Fitness: a Runner’s World article….

As a runner, it’s easy to enter a training bubble: sleep, eat, run, repeat. It can be a cycle that helps you become a better runner, but it’s easy to forget—or flat-out ignore—that you should be doing other exercises to stay in the best overall shape.

Ready to test your true overall fitness level? Grab a pad and some paper to keep track of your results this week.

Test #1: Is Your Core Weak?

After all the planks we’ve been doing this should be an easy one…

“Even if you don’t have an ounce of fat, you could be soft in the middle. This test will tell. Lie facedown on the floor and place your hands shoulder-width apart on the floor with your thumbs in line with the top of your forehead. Lift your elbows off the floor and position your feet the way they would be in a pushup with your ankles flexed. This is the starting position. Now, push yourself off the floor while maintaining a straight, stiff plank position from your shoulders to your heels. If your hips dip lower than your torso, your core is weak. Try the test again with your hands repositioned at chin level. If you still can’t keep your hips from sagging, you need even more core work.”

The MH Fit Standard: Hold a stiff arms-extended plank for 10 seconds. 

Get Fitter: Fall short? That’s ok! You can more than double your score in a matter of weeks. Plank! There are lots of plank variations so if you get bored change it up!

In June 2015, we did a 30 Day Challenge that included a different plank each day. Check out the full month here. Scroll to the bottom of the Challenge main page under the calendar to find links to each day’s exercises including how to videos or steps for each plank variation.

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Seriously thoough….if you have a problem holding this extended arms plank for :10 then you have not been doing your challenge exercises. So a great way to get stronger…is to so our daily challenge exercises  everyday!

Most likely this was easy for you…but the tests will get a little more challenging.

Have fun with these tests…they aren’t meant to make you feel bad. I just want you to find out where you are now…so I can help you train for where you want to be.

Make it a great Tuesday Challengers! 🙂

December: Day 17-Healthy Swaps

Small changes can make a world of difference in reaching your fitness goals!

What is one thing you know you shouldn’t be eating or doing that holds you back? What can you swap it out for today to make it a healthier option?

Check out the swap list…is there something here you can swap out today to make a difference in your calorie intake?

Maybe you’re not counting calories but just need to make smarter choices. Take one bad habit out of the mix and swap it with something good today! Doesn’t have to be on the list…

Day 17 exercises: 3 sets of 15 + 2 :60 Planks

• Squats
• Donkey Kicks
• Reaching Lunges
• Planks – :60 each (2x)

Day 4 of 12 Days of Christmas:

1. :60 Plank
2. 2 Minute Wall Sit
3. 3 Minute Bridge
4. 4 Burpees

I know…I know…the dreaded burpees… Only 4 of them though…you can do this!!

Let’s get to it and make it a great day Challengers! 🙂

December: Day 8 – Do Stuff That Matters

Hey Challengers…it’s Tuesday, December 8th and I am up early thinking about a friend who passed away way too young. We all make mistakes…and sometimes they cost us our lives.

Life is precious y’all. Think before you act…think about the consequences that could change your life and the lives of your loved ones forever. Life is short…make it count and do stuff that matters!

Day 8 exercises: 3 sets of 10

• Plank – :45 (1X)
• Squats
• Donkey Kicks
• Reaching Lunges
• Plank – :45 (1X) 

Extras: #TuesdayWorkout

For anyone who wants to really make it count today…check out this Tuesday workout and put in a little extra work. Get that heart pumping and be thankful you are alive, healthy, and have the ability to be active!

We’ve done all of these exercises before…except for the vertical leg crunches. If you decide to make it count today…check out this video to see how to do it correctly.

Bonus: Reach out to the people you love…call someone you haven’t spoken to in a while…go see them if you can….and give them a hug. Tell them how important they are to you…tell them you love them. We never know when our last day might be…take advantage of the time you have and make it count!

Make it a great day Challengers…do stuff that matters!

May Challenge: Day 25 – Happy Memorial Day!

Happy Memorial Day Challengers!

It’s going to be an awesome day celebrating those who serve and those who gave their life for our amazing country! It’s a great day to be an American!

Before we rush off to partake in the Memorial Day festivities let’s get day 25 done and in the books! We’ve got a few squats to conquer today but only 50 leg lifts. 🙂

Here’s our Day 25 exercises:

• 160 Squats
• 50 Leg Lifts
• 2:25 Plank

You can do this! Only an extra :05 on the plank from yesterday.  Get it done and make it a great day Challengers!! 🙂

May Challenge: Day 23 – Leg Day!

Happy Saturday Challengers!

Welcome to Day 23 which means only 7 days left in our May Challenge!! We are so close we can nearly see the finish line!

It’s leg day and those 100 leg lifts are going to burn… but it will feel so good when they are done! Don’t you dare give up now!

Here’s our Day 23 exercises:

• 155 Squats
• 100 Leg Lifts
• 2:15 Plank

Anyone running any Memorial Day races this weekend? Let us know so we can cheer you on!

Make it a great day Challengers!

May Challenge: Day 15….We Are Halfway There!!

That’s right folks.. it’s Day 15 and that means we are halfway through the May Challenge!!

You are doing great! Even if you’ve fallen down, missed days, forgotten to post, or came up with excuses to give up…you are still here.

Know what that tells me?  That you want this. You want to get stronger. You want to get leaner. You want to prove to yourself that you can do it! You can.

I know you can do it. So let’s get to it! 🙂

• 110 Squats
• 75 Leg Lifts
• 1:40 Plank

It may look daunting but do not let it scare you. Break it up into sets, turn on your favorite show or music, and get it done! No excuses today y’all…we are halfway to the end and there is NO QUITTING!!! 🙂