Day 10: Pop Those Hips!

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What a fun weekend full of best running friends and lots and lots of awesome miles! I love seeing all the love and friendship born from running! I can’t wait to get all the photos together for our slideshow. Screen Shot 2017-06-30 at 6.54.00 PM

Back to work for a great week of strength so we can keep going long and strong on the weekend!

Today’s full body exercises are great intense cardio moves…and will work our hips, glutes, hamstrings, arms and core! I’m excited to try the Dumbbell Skier Swings…make those hips pop Crew!

Remember to start your day with our Quick Morning Workout!

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Day 10 exercises: 2-3 sets of 10

  • Dumbbell Skier Swings – This is a quick swing move that you can do more than 10 times per set once you get going. Swing to exhaustion but swing with good form!
  • Burning Bridge
  • Jump Rope or Jumping Jacks – 100 minimum
  • :60 Plank Reach

Extras:

  • Quick Morning Workout
  • Negative Pull Ups – already missing my pull up bar! 😦
  • Global 5K is this weekend! Make sure you are planning ahead to get in your 5K on Saturday or Sunday. This is the official “Runkeeper Global 5K” but you don’t need to use Runkeeper to join in the fun!

Bonus: Pop Sugar 10 Minute Full Body Burn – No equipment, quick, effective and a great full body burn!


Speed WorkTempo Miles Workout: Interval workouts build speed, but this workout will improve your stamina to run faster more efficiently. The key is to run at the right effort (your “red line”) so you can raise your threshold—the point at which your body shifts to using more glycogen for energy.

***This is not a full tempo workout which would be ran straight through instead of stopping. This is similar to a “mile repeat” workout”. We will do a tempo workout one day soon though and this workout will get you ready for it!

  1. Walk two to three minutes to pre-warm your body.
  2. Run 10 minutes at an easy effort to warm up.
  3. Repeat the following 2-3 times:
  4. Run one mile at just outside your comfort zone, or a place where you can no longer talk in sentences (at the upper edge of the orange and red zone, A.K.A. your red line).
  5. Follow with jogging or walking two minutes to catch your breath and recover.
  6. Cool down by running five minutes at an easy effort and walking three minutes.

Day 10 “how to” videos:

Dumbbell Skier Swings:  Skier swings are an AWESOME exercise (when done right) for your entire posterior chain (backside, especially your hamstrings and butt), and can also be used for some really intense cardio training… Done wrong, skier swings can be a menace to your low back! The key to remember is that all swing exercise variations are HIP DOMINANT movements. There’s little movement at the knee; there’s no squatting in a proper swing.

Burning Bridge: The Burning Bridge exercise works our chest, triceps, butt, and hamstrings.

Jump Rope (without rope): If you don’t have a jump rope you can still get a great cardio workout from this exercise. In the Runner’s World podcast The Runner’s World Show Bart Yasso, says that jumping rope is a great workout for runners! Good calf workout….and Bart is the MAN! 🙂

Plank Reach: Don’t rush this move. Make it slow and controlled. No swinging around!

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