Day 4: Don’t Stop Till You’re Done!

screen-shot-2016-10-04-at-5-08-03-amNo joking around…today is a doozie and our legs are gonna feel it!

It will probably hurt and you might hate it…but what doesn’t kill us WILL make us stronger and that’s the whole point right?

Push through today…it’s only 2 sets of 10. Don’t you dare give up on yourself!

Day 4: Legs – 2 sets of 10

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

  • Lunge Squats – Blame Jan 😉
  • Plank Donkey Kicks – (similar to regular donkey kicks but bottom leg is extended)
  • Booty Boxes – fire up those glutes!
  • Split Squat – in between a squat and a lunge, emphasis goes on front leg
  • Bedtime Plank

Bonus: Pigeon Pose and Quad Stretch – We don’t have tons of exercises to do today but these are not easy so instead of doing more…make sure you’re form is on point and take a few minutes to stretch out those quads, glutes, and hamstrings. Tomorrow is speed day for lots of you, so don’t overdo it…but don’t stop when it hurts….stop when you’re done!


Speed Work: This week’s speed work is 6 rounds of half mile sprints with a :90 rest in between. This should be easier to do without adjusting your watch. Before I started going to track I liked to do speed work in my neighborhood because I knew where the mile marks were and this one should be an easy workout to do that way. Go out for an easy half mile warm up then turn around and go back home. Then set out for a faster quarter mile and go back home again, making a half mile. Do this 6 times taking a break in between each set and writing down your times. When you’re done go out for another slow and easy cool down mile. 5 miles in total. You can do this Crew!

When I say “sprints” know that pace is relative to what you can do. Your sprint is different than the next person. Don’t let this scare you or keep you from trying.  Each time you run a little bit faster than you’re used too…magical things happen inside your body! It’s so cool to see how that last cool down mile is a faster than your warm up…while still feeling like you’re going your normal pace. The point…your normal pace gets faster! 🙂

Click here for the workout and pace chart to find out how fast you should be running.

Watch your form today Crew. Do these moves in front of a mirror to make sure you’re doing them correctly. Today, it’s all about getting to know the exercise and building confidence in yourself and your abilities.

Building strong legs is a process…but when you get those people asking how you got those strong, sexy legs…you tell them, “Whatever it takes!” 🙂

whatever-it-takes

 

 

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