Day 11: Stand Up, Take Action!

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Stand up and take action on those abs! In order to stand tall and run strong, our core must be able to take on the weight of our body and our thoughts.

Without a strong core, we slump, hunch and slouch; we deteriorate into a smaller version of ourselves. As we sink in stature, our determination to continue moving forward also begins to falter.

So not only is it necessary to physically carry us through the miles, a strong core helps us stand tall with a positive attitude and demeanor! Sometimes, that positive outlook will be the difference between giving up and finishing what we started.

Stand up, stand tall, and take action with a positive attitude today! Every step we take results in positive changes in our mind and body…strength gives us hope, pride and determination!

See where this is going? Stand up, stand tall…it’s time for Standing Abs! 🙂

Day 11 Plan:

  • Fruity Fridays – Fruit for breakfast, lunch & dinner! Make sure you have fruit at every meal.
  • Morning Workout Routine (#MWR) & Coffee Break Workout (#CBW)
  • Day 11 exercises – 2-3 sets 10 of the exercises listed below (watch the 2nd half of THIS VIDEO to see how to do the exercises – or just do the whole video….it’s quick. 🙂
  • Bonus: 200 Russian Twists – Break into sets of 50. You can do this with or without additional weights. See “how to” video below.

#MWR & #CBW – One or the other…or both! Your choice should be based on your day. If you workout at night, throw in the Morning Workout Routine when you wake up to get moving. If you get your Day 11 workout done in the morning then sit at a desk all day, throw in the CBW to make sure you are combatting the effects of being immobile for so many hours.

Day 11 exercises: 2-3 sets of 10

  • Figure 8 with Twist
  • Sumo Squat with Side Bend
  • High Side Kick
  • Standing Dirty Dog
  • Forearm Plank (3 x :30 or more)

Standing Dirty Dog – This one is not in the video and we skipped it last Friday. But I want to throw it back in today, because it looks kinda fun! The Standing Dirty Dog is a great butt-toning move and since this is a standing variation, rather then being on all fours, you are going to work your core a lot more too. Here’s how to do it.

  • Stand with your feet hip-width apart and your hands on your hips.
  • With your core engaged and a solid standing right leg, lift your left leg out to the side, keeping the left knee bent. Squeeze your waist and hip. Do not lean to the right as you lift the leg — really focus the work in your waist and hip.
  • Lower the left leg down, barely touching the ground with your left toes, then lift that leg up and repeat for a total of 10 reps.
  • Keep the leg lifted on the last rep, and make 10 small pulses in a one-inch range to concentrate the work in your glutes and obliques. Then switch sides. Do 2-3 sets on each side.

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Forearm Plank: By now, even if you are new to the Crew, you know how to do a plank. Same thing today, stick with a regular forearm plank shown below, or if you’re really comfortable holding your plank for a minute or longer, step it up a notch and plank on a stability ball or try a side plank or throw in some plank jacks!

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Today we work on standing up tall, strong and proud. It all starts with a strong core!

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