Day 14: It’s a Lifestyle

We are almost halfway through the month and it’s a Friday…

It’s easy to let Friday pass by without getting our strength done because we know we will be burning calories during our long runs…but remember…

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Fitness is a lifestyle. We do a little work each day to stay strong and healthy and Friday is no exception!

It’s late Thursday night (10:30 pm and y’all know that’s past my bedtime. 🙂 ) so here’s a quick post with tomorrow’s arm workout. No bonus, except for Quick Morning Workout and our 7 Key Stretches for Runners to get us loose and limber for our long runs.

Dang…the weekend is almost here again…time flies!

Let’s get this arm/core work done and out of the way and move on to going long!

Day 14 exercises: 2-3 sets of 10 

  • Inch Worm Push Ups
  • Negative Chest Presses
  • Crocodile Rows
  • Plank Hip Dips – :60

Bonus: Quick Morning Workout + 7 Key Stretches for Runners

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Day 14 “how to” videos:

Inch Worm Push Ups: Inchworm pushups are a total body movement that strengthens the muscles of the shoulders, arms, chest, and core while actively stretching your hamstrings, calves and back.

Negative Chess Press: A “negative” exercise means you are slowing down on the negative portion and holding that position before going back up quickly again. Very similar to our negative pull ups but laying down. You do not need a bench…you can work from the floor. Watch how to do it here.

Crocodile Rows: I love this move! Crocodile rows work our back, shoulders, biceps, and abs. Use your core to pull that weight high into your armpit and remember to look up and extend that elbow high.

Plank with Hip Dips: Planks are already a powerful exercise for our core. Make them even more effective by adding oblique-strengthening moves with hip dips.

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