Day 30: Get Up and Grind

see want grind getWhat do you want? Do you see yourself getting it?

No? Why not? Because you don’t grind? You don’t reach out and grab what you want? You don’t work hard enough? If you can see what you want…you better grind…you better go get it!

It might be the final day of June….but even if you haven’t given it all you’ve got…

Get up. Grind today. Don’t wait until tomorrow.

The time is NOW!

Day 30 exercises: Arms – 4 sets of 10

  • Bicep Curls
  • Shoulder Press
  • Hammer Curl
  • Tricep Overhead Press
  • Low Plank Arm Reach – :60

Bonus: #WeightFreeArms Weight Free Arms

This is a great little bonus we can do pretty quickly with no extra weights. All of the exercises should be familiar to you except maybe the Cobra Push ups. See below an explanation of how to do them and a video tutorial. If you have time…work in 2-3 rounds of this bonus.

Cobra Push-ups add a nice flexibility and flow component to the average push-up. Executing this drill with smooth control is key to getting the most bang for your buck. Remember to squeeze elbows towards the mid-line of your body and keep your neck in a comfortable, neutral position. If you are feeling strong and this move comes easy, try the single arm version that is shown in the video. Remember to keep your core fully engaged for the entire drill.

Thigh Challenge: Day 30!

  • Fire Hydrants – 50X each leg
  • Scissor Kicks – 125X
  • Inner Thigh Leg Lifts – 80X each leg

That’s it for June Crew! Today shouldn’t take long but your arms should feel it when you’re done!

If you are running…go out and log some miles for Racery and for me since I am still nursing a painful knee. I will be back on the road soon but am continuing to be patient so I can come back strong and pick back up where I left off in my Chicago Marathon training. Patience is key!

Who finished all 30 days this month? How many days did you push throw and finish?

It’s not always about finishing every single day…even though it’s awesome when you do…sometimes it’s about staying committed and doing what you can, jumping back in when you miss a couple days, not quitting just because you won’t get a medal. Sometimes it’s about doing it for yourself…for those goals that you want to reach. It’s about making sure that you are true to you…and that when you want something….you go for it! I did it

Let us know how you did this month….and even if you didn’t finish all 30 days…post today and let us know that you didn’t give up! Grab this meme and be proud of what you achieved ….then recommit to a stronger month in July!

No matter what happens day to day… you are all winners. Each one of you is a huge part of our why our group works. You add a piece to our puzzle…and with every single piece in place…we are Core Crew Strong!

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