Day 16: No Gym Required

this is my gymYou joined the Core Crew because you realize that to perform at your full potential, you need to do more than just run. You need to target areas that you may not normally pay attention to, like flexibility, balance, and mobility, and strength.

Not only will strength training help you improve your running performance, studies have shown that add a strength routine can also improve body composition by helping you decrease your percentage of body fat, helping you look leaner and burn additional calories.

Multiple studies show that regular strength training can improve running economy (how efficiently the body uses oxygen) by as much as eight percent, which translates into more speed and better muscle endurance. Of course it makes sense for runners to focus on their most important body part—their legs!

So if you’ve been skipping leg day because you feel like your legs get enough of a workout…think again…our leg days are just as important! The best news? No weights and gym required! 🙂

Day 16 exercises:

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

  • Frogger – 30 2X
  • Butt Kicks – 50 2X
  • High Knees – 50 2x
  • Side Lying Leg Lifts – 30 2x each leg
  • Single Leg Directional Hops – 2 sets of 10x each leg
  • Plank Challenge Day 16 – Wide Grip Push Ups (12 reps 3x)

Plank Challenge Day 16 – Wide Grip Push Up

  1. Walk your hands slightly wider than shoulder-width, feet hip-width.
  2. Maintaining a strong core, bend your elbows to create a 90-degree angle biceps to forearms.
  3. Press back to your start position.

wide grip push up

Bonus: Ab & Squat Challenge – Day 16 

  • 25 Sit Ups
  • 30 Crunches
  • 45 Squats

Extra Credit: Go Run! – Running is still a great workout for your legs and Tuesday is a great day for speed work! If you are doing speed work today….do your leg strengthening afterwards starting with your running drills while your still tired from that run.

Speed Work: Missed our speed work in yesterday post? Click here to see how much fun you’ll have today! 😉

That’s all she wrote for Tuesday! No wait…after all that leg work…take a few minutes to stretch it out…then relax! 🙂

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