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 🙂

 

 

 

 

 

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