Time for some awesome arm work Core Crew!
Arms, Bonus, Speed work…who will make time for it all today?
Day 29 exercises: 4 sets of 15!
- Tricep Dips
- Shoulder Presses
- Reverse Fly
- Calf Raises (10X each leg)
- Planks – 1 min (3X)
- Side Planks – 1 min (1X each side)
- Calf Stretches
- Arm Stretches (see below)
Bonus: #AwesomeArmWorkout – We’re already doing shoulder presses today…so you can skip the over head press…or do another 3 sets of 10! Other than the shoulder press…these are all extras for today. 😉
Speed Work: Tuesday is a great day for speed work! We’ve rested up a bit from our weekend long runs and are ready to move!
Doing Pick Ups this week…this is a simple and fun way to add speed to your weekly run and get a little bit faster. Here’s how to do it….
Pick Ups: These “modified fartleks” are meant to be fun…and fast! They’re considered modified because I you 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.
You’ve got the plan…Day 29, Bonus, Speed Work….get to it and make it a great day Core Crew! 🙂