Day 8: No Ifs, Ands Or Jiggly Butts

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Got excuses? NOT TODAY! No ifs, ands, or jiggle butts…that means YOU! No Excuses!

You know cardio isn’t a leg workout right?Yes running does wonderful things for our legs and butt…BUT it’s not enough!

The best strength exercises for runners have two characteristics:

  • They prevent injuries by focusing on the specific needs of runners (hip and glute strength)
  • They are compound, multi-joint movements like squats (the machines in the gym do NOT count)

For most runners, the largest benefit of strength training is a reduction in running injuries. With stronger muscles, connective tissues, and more resilience to fatigue, you’ll get hurt less often..and be able to increase your speed easier.

According to StrengthRunner.com,”here is a list of the best strength exercises for runners:

  • Squat
  • Deadlift
  • Lunge
  • Push-up
  • Plank

They’re simple, basic movements that all of us as runners should be able to do.”

The best news? We do all of these exercises!

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Need more reasons to ditch the excuses? We all know this…but it never hurts to be reminded…Why do we take the time to strength train? Read on…

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Enough chatting…let’s get to work.

Day 8 exercises: 3 sets of 10

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

  • Donkey Kicks + Fire Hydrants
  • Weighted Squats
  • Deadlifts
  • Plank – (:45 2X)

Bonus: #WallSitChallenge screen-shot-2016-09-07-at-6-14-25-pm

I know you love wall sits so lets do it 3 times!

Wall sit with heel raise for 1 minute, single right leg raise for :30, then single left leg raise for :30.

You can do this! Take a break into between if you need to but push through!


No ifs, ands, or jiggly butts…and no excuses Crew!

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