March 2017: “How To” Arms & Core – Monday

screen-shot-2017-02-28-at-11-36-41-amNeed more reasons we should add strength training to our routine?

  • Prevent Injury
  • Increase Bone Density
  • Improves Balance
  • Enhances Performance
  • Increases Metabolic Rate
  • Enhances Strength
  • Rockin’ Bod!

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Strong arms and core are essential to running success. These compound moves will work both areas as once and reduce the amount of time we need to get our workout done.

Watch the videos below to make sure your form is correct and to avoid injuries.

Rotational Shoulder Press: This move is ideal for targeting your upper body muscles. it works on your shoulder and core at the same time, using core muscles to control the motion.


Standing Core Dumbbell Stabilization Swing: Keep your core stable and use your arms to go side to side. This is a slow movement that will work our arms and core.


Push Ups: Push-ups are one of the most well known exercises and work many of the muscles in the arms, upper body, and core. Make sure you engage your core as your doing each move. Watch one of my favorite trainers, Michelle Trapp, show us several variations on push ups.

You can also use the wall, stairs, or a bench to do incline push ups.


Wall Sit: Targets Thighs, Quads, Hamstrings and Glutes. If you are running, perform this exercise post run on tired legs for maximum results.


Burpee: The burpee is one the most popular bodyweight exercises. It works our entire body and gets our heart rate up. Watch fitness trainer Kelsey Lee show us how to do a burpee with the proper form. She breaks it down, step by step, and shows you what muscles are used, how to do it the right way, and all the basics of the burpee.

We are doing a lot of burpees this month and I know most of you skip them. Take out the push up…start in the squat position and do the squat thrust, frog jump and jump squat.

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