Day 28: Screw Mediocre

dont be mediocreYou woke up today! You’ve been given another chance to see the sun, to kiss your loved ones, to make today better than all the rest…another chance to be fabulous!

Finish StrongYou did not wake up today to be mediocre.

It’s the final 3 days of our March Challenge Core Crew…there’s no time for make ups, or catch up days, or I’ll do it tomorrow….the time is now.

Go hard for the next 3 days then Thursday will be a rest day. Finish Strong!

Day 28 exercises: 

  • Wall Sit – 1 Min (3X)
  • Calf Raises – 4 sets of 15
  • Sumo Squats – 4 sets of 15
  • Planks – 1 min (3X)
  • Side Planks – 1 min (1X each side)
  • Calf Stretches
  • Pigeon Pose
  • Quad Stretch

Cardio Countdown

 

Bonus: #CardioCountdown

Remember all that deliciousness you devoured yesterday?Time to work it off! 😉

This Cardio Countdown will get your heart rate up, your blood pumping, and will burn off those calories! Do all 10 rounds and count down each time. Take a short break between each set but don’t stop till your done!

 

 

Since it’s a short week and I want you to work hard on each day’s exercises, we’ll take a short break from the running drills and pick them back up next week.

Speed Work: If you want to get faster….you have to run fast! No break from speed work! Choose 1 day this week and really kill your speed work session.

Pick Ups: We’ve done these before but let’s do them again. These “modified fartleks” are meant to be fun…and fast! They’re considered modified because I want you to do them with a purpose using a specific time or step count. Choose a day when you are doing a short run…30-45 min or 3 miles. Warm up with a slow jog for about 10 min then STOP and stretch. Start your watch over…then do rounds of :15 (all out fast) :45 (slow). Continue this for your entire run. If you don’t to use a stop watch…count your steps during the fast part using the ground strike of one foot…a good rule of thumb is 24-26 steps (one foot). Once you have completed 3 miles slow down and do a cool down for a good half mile or 10 min. Overall you should get in over 3 miles with warm up and cool down. Then go home and STRETCH! Here’s our 7 Key Stretches for Runners. 🙂

Today’s additional leg stretch are below. Do these after you’ve done today’s leg exercises.

Final thought… Keep this in mind all week.

top of the hill

Would you rather be at the top? Or at the bottom…wondering what the top feel like?

3 Days…you can do anything for three straight days Core Crew! Let’s make it amazing! 🙂

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