March 2016 – “How To” Videos

come with me

Hey Challengers! This page includes “how to” videos for all the exercises we will be doing this month. Please watch each video and make sure you are doing the exercises correctly. It is very important to go slow and do the exercises correctly to avoid injury and to get the best results from your workout.

So come with me and I’lll show you how to make this month count! 🙂


Arms:

Tricep Dips: Bye bye jiggly arms! When you do this exercise make sure you roll your shoulders back and keep your neck long. This is a great exercise for our triceps and will help with our jiggle so do them right and get the most out of this exercise.

Shoulder Press: Use dumbbells to increase shoulder strength with shoulder presses. Keep your arms parallel to the floor at a 90 degree angle and your core tight!

Reverse Fly (Bent over): The Bent Over Reverse Fly targets the rear deltoids and should be a staple in your deltoid workout.

Upright Row: If you’ve seen our “how to” videos before…you know I love me some Scott Herman! Watch how to do these Upright Rows properly below.

Bicep Curls and Hammer Curls: Dumbbell curls will make our arms stronger and give us more strength to pull us along and finish those long runs. See how to do them right below.


Abs

Plank: We all know how great planks are…and we are doing them every day so get to know this exercise well. Do not drop your butt or have it high in the air. Keep your body straight and your core tight.

Side Plank: Got a muffin top? Me too…let’s work on it together.

Russian Twists: You do not need a bench for this exercise…the floor is fine. Hold a small weight and count both sides as 1 repetition.

Burpees: We do this exercise on ab day but it’s really a great full body workout. I like this video because it shows us how to avoid back pain and how to get the most out of this awesome exercise.

Bridge: The bridge exercise helps to workout the core, the glutes and the hamstrings, but it also improves posture. On our calendar, I have this listed as holding it for a certain time…but you can also do a fluid up and down motion. Just use the number of reps for that day. Totally up to you.


Legs:

Calf Raises: We are going to do this exercise 5 days a week but keep it to a 10 reps a day so avoid getting hurt. This exercise will help those who have PF and keep the rest of us from developing it. I like how she does them both at the same time…up to you how you get them done each day.

Squats: Yay for squats! As runners, our glute and leg strength is so important. Watch how to do them correctly. If you already love squats…add some weight!

Donkey Kick + Fire Hydrant: Putting these 2 simple moves together to really feel the burn in our booty! I love these and hope you do too!

Single Leg Deadlift: The single-leg dead lift exercise is a more advanced version of the regular dead lift, targeting the hamstrings and glutes. If this exercise is new to you…do regular deadlifts for a while until you feel comfortable then move on to the single leg deadlift. Let’s get our hamstrings strong so we can stay on the road!

Wall Sit: Glutes, Hamstring and Quads…let’s get it!

Sumo Squats: You can use a weight…or you can just use your body weight…whatever works best for you and your fitness level. Make sure you go all the way down to a 90 degree angle then press back up. Press with your heels, not your toes, because you want all that force to go up through your heels to your glutes and your hamstrings. You want to go all the way down then all the way back up.

 

 

 

 

 

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