June Challenge – Core Strong

Work that core baby

Hey Crew…ready for a killer Core focused June?

It’s summer time…and while we always get a little core work in, it’s time to really dial in and work on those abs!

As runners, we tend to focus on building a stronger heart (cardiovascular system) and stronger legs, but we too often neglect the in-between areas. That’s a mistake. A mechanical structure is only as good as its weakest link, and weak core muscles can lead to injuries and sub-par race efforts. Not to mention a not ready for prime time stomach….

So for June we are adding some new stuff and spending 3 days each week focused on our core…makes sense….we are the Core Crew right? 🙂

Here’s the gist:

  • Monday – Iron Strength Core Workout + plank
  • Tuesday – Legs + Plank
  • Wednesday – Core Exercises + Plank
  • Thursday – Arms + Plank
  • Friday – Core Exercises + Plank
  • Saturday – Long Run + 7 Key Stretches + Plank
  • Sunday – Yoga + Plank

We have lots of new exercises coming this month and it will be important to do them correctly. Please watch the “How To” videos for each exercises and do them in front of a mirror to ensure you get the most out of your workout….and to keep from getting hurt. Below are links to each page you will need for this month’s challenge. I did not do videos for our leg or arm exercises since we have done them all many times before. If you need more info on how to do them, let me know and I will post a video for you.

Monday: The Iron Strength Core Workout is a 20 minute routine that will fire up our Core on Monday and get us ready to go strong all week. We have a page dedicated to this 20 minute workout. Click here for all the details. Lots of planks…make sure to throw in your final plank after the workout. And yes more Renegade Rows. After May we should all be pretty good at these and at least it’s only 1 day a week!

Tuesday: Legs + Plank – We are still going to work our legs this month but we are not going all out. Take this day seriously and focus on each move to build some leg additional strength. This should be an easy day for us….and will stay the same all month. You have strong legs so you can do this. Do each move strong and make it count!

  1. Balance and Reach – Watch FB video
  2. Squats
  3. Mountain Climbers
  4. Plank Up and Downs

Wednesday: Core Exercises + Plank – 6 Core exercises including our daily plank. These are new exercises and are all done standing. Some of them call for weights. If you do not have a medicine ball…find a heavy pillow or go buy one. You can find them inexpensive at Walmart. Take your time and do these correctly!

  1. Knee Cross Crunch
  2. Double Arm Reach
  3. Side Imprint
  4. Cross Body Chop
  5. Medicine Ball Slam
  6. Star Plank

Thursday: Arms + Plank – Basic arms move here…didn’t want to throw in too much new stuff in one month…and the basics are awesome for our arms!

  1. Bicep Curl
  2. Shoulder Press
  3. Hammer Curl
  4. Tricep Overhead Extension
  5. Low Plank Arm Reach

Friday: Core exercises + Plank – Our Friday core work also calls for weights. You can do the Medicine Ball Side Throw and Kettle Ball Windmill exercises with your dumbbell.

  1. Standing Core Stabilization
  2. Overhead Dumbbell Side Bend with weights
  3. Triangle Press with weights
  4. Medicine Ball Side Throw
  5. Kettle Ball Windmill
  6. Reverse Plank

Saturday: Long Run + 7 Key Stretches for Runners + Plank

  1. Low Side Plank

Sunday: Yoga + Plank – Switching up the yoga this month to try some new moves and keep it fresh. Click here to for our Yoga for Runners this month

  1. High Side Plank with Knee Tuck

30 Day Food Challenge


June Food Challenge: Since this is a core focused month and we are working on getting that tight toned tummy…we can’t skip the healthy eating. We all know that abs are built in the kitchen! So for June we are doing another Healthy Eating 30 Day Food Challenge. Cut back where you can and make the best choices to see the best results! Stay accountable by letting us know what you’re eating and when you are making bad choices. Only you can make the commitment to eat better…it’s a choice you have to think about every day….

Do a little more

 

As always…we will have bonus workouts, speed work, running drills, and other fun stuff to do during the month. Adding these workouts is up to you… but doing a little extra never hurts!

 

 


 

Below is our June 2016 Challenge Calendar. I will place a PDF copy in our “FB files” so you can print it out. All the exercises can be found on individual pages on Strong to the Core. Questions? Don’t hesitate to ask! You can post and tag me in our group, Strong to the Core, or message me directly here.

Final thought…this challenge is all about getting stronger and healthier… but it is not meant to change your lifestyle. The most important thing is to make it work for you. If you need to switch days around to make it work…do it. Remember to post within our group when you get it done so we can support you and so you can be eligible for our monthly challenge winner medal. Whatever you do….don’t stop moving!

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