All Good Things Must Come to an End

Welcome to the last day of our April Challenge!   Here is your final workout of the month.

April Challenge – Friday April 29th

Thank you to everyone who participated and came along for the ride.  I hope you are feeling strong and on track.  It’s been a fun time!

Don’t forget to send me your trackers by Tuesday, May 2nd.

Now go run!

Keli 🙂

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Muffin What???

Belly fat.  Muffin top.  Rolls.  If you have it, you probably hate it.  And the number one thing people tell me that they want to do when starting a training program is to get rid of it.  I always hate to be the bearer of bad news but you cannot spot reduce.

This bears repeating.  You CANNOT spot reduce.  Whether it’s fat from your belly, thighs, tush or the bra-bulge.    The good news is that under extra body fat is muscle. And muscle is just waiting to come out and show itself.  You just need to help it out.

So when you clean up your diet and watch your calorie intake AND incorporate strengthening exercises you will start to see some muscle definition where there previously was not.

Contrary to what you may think, everyone does have a six pack.  But some people have to dig it out from under a ton of food in the fridge.   (Wow, that analogy was a stretch).

abs1This long ramble brings me to our Challenge Workout for today.  It’s core.  All core.   And trust me, we’re not doing this simply for cosmetic reasons but a strong core will help you support and protect your lower back, legs, knees and provide a strong base for your upper body. (You can read more about the importance of core strength here.)  

Challenge Workout

  • Spiderman Climbers  – 20 repetitions
  • 5 Ct. Leg Drops – 20 repetitions
  • Large Flutter – 20 repetitions
  • Plank – 60 seconds

Perform this sequence two times through

How To Do the Exercises

Spiderman Climbers

  • Get into a high plank position
  • Lift your right foot off the ground, bend your knee and bring your knee to the outside of your right elbow – squeezing our right obliques as you do this
  • Press leg back to start position
  • Switch to your left leg
  • Alternate for a total of 20 repetitions total (a right and a left leg equals 1 count)

MOD:  Hold a plank, do a bird dog or drop the repetitions to 10.

5 Ct. Leg Drops

  • Lay flat on your back, with your hands under your tush
  • Bring your feet straight up in the air, feet flexed so that toes are facing towards you, knees locked out
  • Keeping legs glued together through entire exercise, contract your abs as you slowly (s-l-o-w-l-y) lower your legs as close to the ground as you can as you slowly (s-l-o-w-l-y) count down 5, 4, 3, 2 and 1
  • When you get to 1, squeeze your legs together, tighten your abs and pull your legs back up to start – repeat 20 times

MOD:  Drop legs halfway to the ground before bringing them back up to top

Large Flutter

  • Lay on your back and place your hands behind your head with your legs straight on the ground
  • Keeping your knees, legs and ankles together, lift your feet straight up in the air
  • With an open chest and your elbows out wide, lift your shoulders off the ground about 3 inches
  • Keeping your legs together, slowly lower your legs until you feel the “bite” in your abs (the bite is where you feel tension in your abs but you can still keep your back flat – this spot will vary depending on your abdominal strength)
  • From this position you will point your toes away from you and with a straight leg drop the right foot towards the ground, gently touching your heel to the ground and then bring that leg back up to meet the one still in the air.
  • Now take the left foot and slowly drop it to the ground, gently touching your heel to the ground and bring it back up to meet the right leg.  That’s a one count.  Repeat on both legs for a total of 20.

MOD:  Keep legs bend and bring them only halfway to the ground before bringing them back up to the top

Plank

  • Hold yourself in the “up” position of a pushup, hands under our slightly in front of your shoulders, fingers spread, apart, pointing forward
  • Press your feet, knees and thighs together
  • Draw your shoulders down away from your ears and engage your shoulder blades so they are slightly pulling toward each other
  • Lift your belly up nice and tight, pulling your belly button toward your spine
  • Focus on your belly button, pulling it up towards your spine
  • Breathe

MOD:   Tough love time – try and gut it out for the full minute (but if you have to drop down, please substitute a bird-dog)

Now go run!

Keli 🙂

Workin’ Out Wednesday

Our April Challenge is almost over.  I have gotten great feedback on the challenge and am happy that it’s pushing you or motivating you or providing an extra little something.  Whatever your motivation, thank you for participatingbear.

Workout – Do the following exercises 3 times through.

Jumping Jacks (45 seconds)

Standing Side Leg Lift (30 seconds each leg) – Stand with feet about hip distance apart.  Bend the right knee and keep it next to the left knee.  Bend the left knee slightly to take pressure off the kneecap and place your left hand on the top of your left thigh.  Squeeze your right leg as you lift that leg away from the left leg.  (Think standing fire hydrant exercise).  Repeat for time.  Then switch sides.

MOD:  Hold on to a wall or chair back for balance.

Burpee to Side Jump (45 seconds)  – Stand with your feet hip-width apart, arms above your head.  Quickly  bend over placing your hands flat on the ground.  Bracing your abs, jump your feet back together so you are in a high plank.  Immediately hop your feet back to your hands and stand up.  When standing, hop both feet to the left then the right.  Repeat

MOD:  Total Body Extensions.

Spiderman Push-Ups (30 seconds) –  Get into a high plank position.  Do a pushup and as you push away from the ground lift your right foot off the ground, bend your knee and bring your knee to the outside of your right elbow.  Press leg back to start position.  Repeat the pushup and bring the other knee in.  Alternate sides with each push up.

MOD:  Perform a regular pushup or do a pushup on your knees. 

Side Shuffle w Kick (45 seconds) – Come down into a squat position and side shuffle to the right for a 5 count.  Lift your right leg up and out, kicking your foot out to the side.  Side shuffle to the left for a 5 count and repeat the kick on the left side.  Repeat for time.

MOD:  Shuffle without the kick.

Side Plank Toe Taps (30 seconds each side) – Start in a side forearm plank with your elbow stacked below your shoulder and stack your feet or scissor them.  Lift your top leg up straight and tap it in front of your stationary leg, then tap it behind.

MOD – Bend your bottom knee and hold a side plank.

Now go run!

Keli 🙂

Ladder Up and a Bonus

37527-Its-Hard-To-Beat-A-Person-Who-Never-Gives-UpToday you’ll complete the Ladder Workout (and take advantage of the optional part of the Ladder) then tackle the Core Finisher.

Climb the Ladder Workout – Do 1 rep of each exercise.  Then do 2 reps of each exercise.  Then do 3 of each, 4 of each, climbing the ladder to 10 reps of each exercise.

Optional:  Once you get to 10 for both exercises, climb back down the ladder from 10 back to 1. 

 Burpees with Jumping Jack

  1. Stand with your feet hip-width apart, arms above your head
  2. Quickly bend over placing your hands flat on the ground
  3. Bracing your abs, jump your feet back together so you are in a high plank
  4. Immediately hop your feet back to your hands
  5. As you come up do a jumping jack (if this is too intense, skip the jack and just come back to standing with a little hop)
  6. Repeat

V-Ups

  1. Lie on your back and engage your core but don’t let your back arch.
  2. Extend your arms out straight overhead and legs out straight.
  3. Use your core to lift your hands to meet your feet and try to keep your legs straight.
  4. Release back to start keeping your core engaged.

MOD – bend your knees to lessen the amount of weight you put on your back. 

CORE Finisher –  Repeat 3 times through.

Boat Pose – 15 seconds

  1. Sit on your sit bones and balance.
  2. Keep your knees bent, or straighten your legs.
  3. Bring arms out to your sides or overhead.
  4. Hold for time.

Core extensions  – 30 seconds

  1. Start in the same position as above.
  2. Place your hands behind you on the ground for balance (fingers pointing towards your tush) and straighten and bend your knees.

Now go run!

Keli 🙂

 

 

Legs, Legs, and Core

“Don’t count the days.  Make the days count”  ~ Muhammad Ali

Here’s your Challenge Workout for today:

  • Pistol Squat (15 repetitions each leg)
  • Single Leg Lunge with Knee Up (20 repetitions each leg)
  • Triangle (30 seconds each side)
  • Flutter Abs (30 seconds)
  • Tuck and Reach (20 repetitions each leg)

Do this workout 2 times through.

How to do the exercises:

Pistol Squat

  1.  Balance on one leg and extend the opposite leg keeping abs engaged
  2. Extend your arms out, palms facing down
  3. Sit back as far as you can while keeping your knee in line with your ankle and your opp leg extended
  4. Drive your weight in your heels, squeeze and come back up
  5. Repeat for 15 reps before switching to the other leg

Single Leg Lunge to Knee Up

  1. Stand tall with your abs engaged, hands behind head (keep chin lifted, elbows wide, chest open)
  2. Lunge back with your right leg, bending both legs as you drop down
  3. Push your weight to the front heel and stand back up, balancing as you bring your right knee up to a 90 degree angle in front
  4. Repeat for 20 reps before switching to the other leg

Triangle

  1. In a triangle pose have your right foot pointing forward and your left foot behind at 90 degrees
  2. Square your hips, keep tush and abs tight
  3. Extend your arms out from your body, turn your head to the right, gaze following your right arm extended over your right foot, and keeping your left arm over left foot
  4. Bend at the hips and try to touch down towards the top of your foot, inhale
  5. Exhale as you return to the starting position – keeping abs tight
  6. Repeat for time – then switch sides

**Click here for a full description of the pose

Flutter Abs

  1.  Lay on your back
  2. Lift shoulder blades and legs off the ground, keeping your arms at your sides, fingers pointing towards your feet
  3. Point your toes, lock out your knees and alternate your legs as you flutter kick (keep those feet from touching the ground)

Tuck and Reach

  1. Begin on all fours
  2. Extend your right arm forward and your left leg back
  3. Stabilize and balance yourself in this position
  4. Crunch your right elbow into your left knee, squeeze your abs and then keeping your abs tight, extend your right arm and left leg back to starting position
  5. Repeat for 20 reps before switching to the other side.

Now go run!

Keli 🙂

 

 

 

 

 

NO Excuses Workout

Hello from Reno!  The biggest little town in the world. reno

The last workout of the week is a blast from the past.  It’s my 12 Minute “No Excuses” Workout.  It’s great to do on a vacation or in your living room if you’re strapped for time.

Me?  I’m going to run through it at the gym in my hotel.  Listening to a motivational podcast.  I’m weird like that.

12 Minute “No Excuses” Workout

  • Spiderman Cross Climbers – 10 repetitions
  • Prisoner Squats – 10 repetitions
  • Pushups – 10 repetitions
  • Jumping Jacks – 10 repetitions
  • Plank – 30 seconds

 Repeat this circuit for 12 minutes with no rest in between exercises

How to do the exercises

Spiderman Cross Climbers

  1. Hold yourself in the “up” position of a pushup, hands under our slightly in front of your shoulders, fingers spread, apart, pointing forward
  2. Press your feet, knees and thighs together
  3. Draw your shoulders down away from your ears and engage your shoulder blades so they are slightly pulling toward each other
  4. Lift your belly up nice and tight, pulling your belly button toward your spine
  5. Drop your tush a bit keeping a nice long spine
  6. From this position, lift your right foot off the ground and bring your knee across your body towards your left shoulder
  7. Press leg back to start position and repeat on the left side – moving quickly
  8. A left and a right is 1 repetition

Prisoner Squats

  1. Stand with your feet hip width apart, hands behind your head, interlace your fingers, elbows out wide
  2. Engage your back muscles and keep your head and chin lifted – staring straight ahead (do not drop your chin)
  3. Keeping your weight in your heels, press your tush back as you squat down as low as is comfortable.
  4. Using your thighs (not your knees) press back up into standing and squeeze your tush at the very top (this will help activate and strengthen your tush)
  5. Repeat

Tips:      Keep your elbows out wide during the entire exercise to engage your upper back.  Keep your chin lifted slightly so that you are staring ahead, not looking up nor looking at the ground.

Pushups

  1. Get into your high plank position with your hands just outside of your chest, above the mid line of your chest
  2. Press your feet and legs together
  3. With a flat back, release down, trying to get your chest towards the ground as far as you can
  4. Exhale as you push back up to the top of the movement
  5. Repeat

Tips:      Keep your head and neck relaxed, your eyes should gaze about 6-10 inches in front of                 you        (this will keep your back flat – staring down at the ground causes your back to round)

Jumping Jacks

  1. Stand with your feet together and hands at your side
  2. Jump your legs apart wide as you bring your arms out to the side and above your head
  3. Repeat

Plank   

  1. Hold yourself in the “up” position of a pushup, hands under our slightly in front of your shoulders, fingers spread, apart, pointing forward
  2. Press your feet, knees and thighs together
  3. Draw your shoulders down away from your ears and engage your shoulder blades so they are slightly pulling toward each other
  4. Lift your belly up nice and tight, pulling your belly button toward your spine
  5. Breathe – Hold position

 Have a great weekend!

Now go run!

Keli 🙂