Day 4: Refuse to Give Up

screen-shot-2017-01-04-at-5-57-46-amGood morning! Rough night for me in Florida…it is WAY TOO HOT HERE! UGH!

I refuse to turn on the AC in January but we sleep with the windows open and I gave in and let Silas sleep with me last night. MISTAKE!

He tossed and turned in the heat and made me miserable…but I refused to give in and turn the AC on. Suffered through, overslept a tad, and will require a nap today.

No more giving in to little man sleeping with me…no giving in to the electric company in January, and no giving in on missing my workout!

Anyway…I did end up sleeping a little late so I will  end my rant now and get to the workout. 😉

Day 4 exercises: 2 sets of 10 

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

  • Mountain Climbers (Slow) – use a slow deliberate motion here to engage your core!
  • Standing Oblique Crunch
  • Russian Twists
  • Plank – :60 (Your Choice)

Ab Bonus: 50-100 Crunches 

Bonus Challenges: 

  • Burpees – 20
  • Push Ups Beginner – 5
  • Push Ups Advanced – 15
  • Squats – 60

Speed Work: Loved seeing the speed yesterday! Let’s see some more!

  1. On the Track: “High-intensity track sessions move the muscles through the full range of motion, improving elasticity and enhancing coordination between your nervous system and muscles. With time, you’ll develop a more efficient stride at all your paces.”HIIT It: Begin with two 100-meter accelerations that include 40 meters at top speed, with 2 to 3 minutes of walking or jogging between.

    Build to 6 x 150 meters hard, including 80 meters at top speed, with 3 to 4 minutes jogging or walking rest.

    Over time, increase the number of repeats to 10, lengthen reps to 300 meters (running nearly the entire distance at top speed), or reduce the rest interval to one minute.

  2. On the Hills: Inclines are a great venue for superfast speedwork. Compared with a flat surface, hills reduce the impact on your legs and limit your range of motion, thereby lowering the risk of strains and pulls. Plus, hill repeats build muscle power, which helps you run more efficiently on level ground, says McConkey.

    HIIT It: On an incline, start with three 30-second moderate repeats and walk down the hill for recovery.

    When this becomes comfortable, progress to 4 x 1 minute near all-out efforts with a downhill jog and an additional 30 to 60 seconds jogging or walking rest.

    Over time, add additional reps, extend effort length up to two minutes, and aim for steeper hills.

Speed Workouts for Beginners: When you’re just starting out, any type of interval—even alternating walking with jogging—will challenge your body in new ways.

Incorporate one of the following workouts each week to introduce intensity and boost your speed.

  1. Track: Run two laps. On the straights, accelerate and hold top speed for 20 meters. Walk the curves.
  2. Trail: Intersperse an easy run with 3 to 4 20-second, moderate-intensity surges.
  3. Hills: Do an easy run that incorporates three 20-second climbs, each one at a moderate effort.

Sometimes we have to fight for what we want. Fight for time, fight for energy, fight for the mindset to get it done…

Don’t give in Crew. If you want it…fight for it!

screen-shot-2017-01-04-at-6-11-49-am

 

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