I completely missed my alarm this morning – as in I don’t even remember turning it off! Maybe that was a good thing. Instead I studied muscles at a microscopic level, cooked a delicious salad for lunch (yes I’ll share soon!) and stuck around on campus after class to take a yoga class. The yoga was just what my hips wanted. And now I’ll be ready for a lake run tomorrow followed by today’s core routine!
Sometimes after my shorter runs (6 miles or less) I like to work my muscles a little bit more. It helps condition them for the rarer longer runs. Here’s a really simple (but still challenging) routine you can do after a shorter run without any equipment!
Do 15 reps of each move. Repeat the circuit up to 3 times!
- Alternating forward lunges
- Calf Raises
- Bicycle crunches
- Hip Raises
We made it to the middle of the week y’all! Today’s workout developed from a little feeling of boredom I developed with the Lake Trail. Don’t get me wrong, I love the trail and the lake but sometimes just running laps can get a little boring.
So today I decided to run the Pfluger pedestrian bridge to the South First bridge (about 1.5 miles) but with a few extra rules….
- Run the lap twice
- Sprint the bridges
- Flights of stairs must be climbed three times before moving on (at least 3 flights on the loop = 18 flights of stairs)
After the two laps, I finished with an old favorite from my Memphis boot camp “Finishers!” (who misses those?!) Two moves to this one – squats and pushups. Start at ten for each and work your way down one at a time until you get to 0. Tough stuff!
If you don’t live in Austin, or have access to multiple flights of stairs you can head to a local track with stadium stairs or improvise with one minute of high knees every .75 miles.
Good luck, and as always let me know if you try something!
Sleep tight everyone 🙂
A few days late on this one – here is the core workout from Tuesday’s 6:30 pm class.
10 burpess (no pushups today!)
20 mountain climbers in
20 mountain climbers out
10 double plank hops in
10 double plank hops out
25 body weight squats
15 each Rear leg elevated squat (prop one leg up behind you on a bench or chair, the other leg does the squatting work)
20 single-leg windmills
12 alternating lateral lunges
12 alternating rear lunges
12 alternating forward lunges with twist
30 crunches (shoulderblades only)
20 bicycles (each leg, that is!)
30 toe touches (legs extended to ceiling, hands reach for toes)
20 reverse crunches (just hips and legs move)
15 side plank hip drops L
15 plank leg lifts L
15 side plank hip drops R
15 plank leg lifts R
40 Russian twists
15 cross body crunches R
20 reverse crunches
15 cross body crunches L
10 Leg lifts
Partner planks with high fives – 100!
This was a quick workout focusing mostly on abs – had to take it easy on the arm work (pushups..) because of sore wrists…..
Tonight there’s a fun event happening at the store – PEDICAB KARAOKE! I’ve heard about it but have never experienced it and can’t wait to share the fun with y’all within the next few posts. Enjoy the burn in your abs after this one!