The Fast Finish

The Holiday Hustle.  

Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

Now go run!

Keli 🙂

PS – Happy Holidays!

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Total Body Blast

The Holiday Hustle.  

Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

Now go run!

Keli 🙂

PS – Happy Holidays!

 

The Bare Minimum – Travel Edition

I am pretty disciplined about my workout schedule.  Even on vacation.  Whether a 10 day Hawaiian getaway or a 4 day road trip, I set a plan to get in the bare minimum of exercise each day.

Bare minimum?  Yep.  Just enough to break a sweat and stick to my schedule.  Because let’s be real  here,  we’re on vacation to take a break, get away and spend time with our family and friends.  Not to log 2 hours on a treadmill at the hotel gym. Unless that’s what you like to do.

But since I that’s not my idea of fun while away I set up a vacation plan.

I’m sure you’re not surprised because if you know me by now, I always have at least one plan in place.

  • Pack your workout clothes.  For a 2 or 3 day trip I bring one set of exercise clothes.  For longer trips I’ll bring 2 sets.  Even on a 10 day trip.  Don’t make that face.  Unless you are slogging in the jungle your clothes won’t be too gross.  But if you can’t bear to wear clothes more than once see below for a laundry hack.

Laundry hack – Rinse or wash your clothes. Ring out as much water as you can.  Lay the damp clothes between two towels and then roll them up tight and then twist the ends of the towels to squeeze any extra moisture out.  Keep squeezing.  Remove from towels and hang them on door knobs, on chairs on the porch.  They’ll be dry by morning.  Promise.  

  • Plan your plan.  I like to alternate between a run day and a strength day on my vacations.  Runs are 20 min (10 minutes out and back along a path or looping around the resort).  Strength days incorporate body weight exercises such as squats, pushups, dips, lunges, burpees, jumping jacks, planks, step ups, etc. creating a circuit that I can do 4 or 5 times.  I also try and do 10 min of yoga every other day or so.  Just because I love doing yoga on a beach or pool deck.  I’ll repeat sun salutations or just play around and throw together moves I like.
  • Be adventurous.  If things are offered at your resort give them a go.  Beach Yoga? Water Aerobics?  SUP lessons?  The reason we exercise is so that we can move our body easily through all kinds of activities.  So move it!  Have fun with it!
  • Allow some rest.  Take a day or two off.  The rest is equally as important as the work.

Finally, don’t forget to wear your sunscreen!

Now go run!

Keli 🙂

Perfect Your Plank

Here’s how to perfect your plank.   And be patient young Padawan, this one takes some getting used to.

  •  Lay face down on the ground.
  • Position your hands slightly to the outside of your shoulders, fingertips pointing forward.
  • Pull your elbows close to your body.
  • Roll your shoulders down and back away from your ears.
  • Curl your toes under.
  • Squeeze your elbows in tight to your body, tighten your abs, tush and thighs, allowing your knees to come off the ground.

Got it so far?  Your body is entirely engaged and you’re still not off the ground yet.

  • Staying engaged (keep squeezing your abs, tush, thighs) press firmly into the ground with and lift up so that you’re in the top part of the push up.
  • Walk your hands in slightly so they are under your shoulders, keeping your fingers pointing straight ahead.
  • Spread your shoulders – imagine someone is on your left and right, pulling your shoulders apart from the middle. This prevents you from rounding your back.
  • Stretch your heels to one side of the room, look down at the ground so the crown of your head is reaching to the other side of the room. This helps with neck positioning and to keep you in proper alignment.
  • Stay in that high plank or slowly lower down to your forearms into a low plank.
  • Keep your body tight from tips to toes, breathe easily, relax your face and hold.

What’s the deal?  Normally one drops down into a plank, not coming up from the ground.  But what you’ll find is that by working from the ground up you won’t collapse into your shoulders.  Think that you are “lifting” yourself up instead of “holding” yourself up.   This takes some practice.

When you feel your hips start to pike up or drop down to the ground, you’re done.  You can take a break and start over from the ground up (literally and figuratively) or call it a day.

Even if you can only lift yourself for a few seconds, that’s ok.  You will get stronger.

Now go run!

Keli 🙂

Your Final Holiday Hustle Workouts

holiday-hustle-challenge

We’re going to make life a little easier for you in case you’re traveling, working hard before the holiday or out and about.  Here are your next 4 days of workouts.  Keeping it short and sweet so you have NO excuses to get something done.

Wednesday 12/21:  10 Pushups, 10 Squats, 10  Jumping Jacks – repeat for 8 minutes, taking breaks if needed

Thursday 12/22:  20 Hip Lifts (lay on your back with knees bent, feet on the ground, palms down at your side, squeeze your tush as you lift your hips high), 30 second Plank – repeat 2x through

Friday 12/23:  2 Minute Fast Intervals – Every 5 minutes of your cardio workout, go faster for 2 minutes.  Aim for a 30 to 40 minute workout total.  Not able to add intervals during the workout? Go for a brisk 10 minute walk during the day.

Saturday 12/24:  60 second Wall or Static Squats (drop to a squat and hold) and bicycle crunches. repeat 2x through

Sunday 12/25:  Your final workout of the challenge is to go for a walk with your family.  Breathe in the crisp cool or cold air.  Enjoy nature.  

Here’s the complete Holiday Hustle 25 Day Challenge holiday-hustle-calendar-final-version.

Now go run!

Keli 🙂

Move It Monday

Happy Monday!  We are in the final week of our Holiday Hustle 25 Day Challenge!  It’s a busy week at my house so I reckon you may be feeling pinched for time as well. Luckily this workout is only 10 minutes!

The takeaway is that no matter how busy you get, you can always find time to exercise.  Even 10 minutes is better than nothing.

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

 Repeat this circuit as many times you can in 10 minutes.  Try to eliminate or minimize any breaks 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. From this position, lift your right foot off the ground and bring your knee across your body towards your left shoulder.
  6. Press leg back to start position and repeat on the left side – moving quickly.
  7. 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, and keep your shoulders away from your ears.
  2. Engage your upper 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

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.
  5. Repeat

Tips:      Keep your gaze about 4-6 inches above your hands- this keeps your neck neutral

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

 Remember, you only have to work hard for ten minutes then off you go about your day.

Now go run!

Keli 🙂

 

 

 

 

 

 

 

 

 

#HolidayHustle

Happy Friday!  The Holiday Hustle Challenge continues!

This week has been pretty challenging so today we’re keeping it simple.

The Plank

  1. Start on all fours with your hands under your shoulders
  2. Walk your feet back so you’re balancing on the front part of your foot
  3. Stay in a high plank (on your hands) or slowly drop to a low plank (on your forearms)
  4. Draw your shoulders down away from your ears and engage your shoulder blades so they are slightly pulling back and toward each other
  5. Lift your belly up nice and tight
  6. Keep your hips low, but not sagging and keep your spine long
  7. …and there you go

So here’s the deal for today.  There’s no timing.  No counting.  I want you to go by how you feel.    And when you come to the point where you are ready to drop count to 5.  Then count to 5 again.  And if you can’t hang in any longer, slowly lower yourself to the ground.

Planks are awesome.  We should do them every day.  But that’s for another time, another challenge.

Now go run!

Keli 🙂