Train for the RACE. LOVE your body. GAIN by giving back to the community.
Doing the same workout routine can get tedious and result in a lack of motivation. Join me bi-weekly as I create different workouts for you based on an upcoming charitable race. Whether or not you do the race, you can stay inspired with fresh new ideas and exercises!
The first race is Runnin’ of the Green, a 7k race held on March 16th in Denver, Colorado. All race proceeds go to Volunteers of America. It has a St. Patrick’s Day theme, so Workout 1 draws from the movements of Irish step dancers. It will take around 45 minutes to complete.
A. 3 Pre and Post Workout Stretches
1. Front-Click Hamstring Stretch
Find a surface about as high as your hips, anything from an outdoor ledge to the armrest of your couch. Place your foot on top of the surface, and reach for it with both hands. Get as close as you can to your foot. Hold for 10 seconds. Repeat on opposite side.
2. Shoulder Stretch
Place your left hand on your upper back and your right hand on your left elbow. Gently push down on your elbow. Hold for 10 seconds. Repeat on other side.
3. Hit-it-Through Quadriceps Stretch
In step-dancing, this move is done quickly in the air and in synch with many other steps. We are just going to do it solo, slowly, and while standing 🙂 . Start by lifting your left foot toward your butt, and grab it with your left hand. Pull up on your ankle, and push back with your knee until you feel your Quadriceps (front thigh muscles) stretching. Hold for 10 seconds. Repeat on opposite side.
Tip: If you do not have the greatest balance, brace yourself with your free hand on a still surface.
B. 5-Step Workout
1. Dancing High Knees
Start by bending your elbows up at 90-degrees. Quickly alternate lifting one knee at a time, having each upper thigh hit your hand on the same side. Change knees quickly, and only allow one foot to be on the ground at a time. Time yourself for one minute.
2. Vertical Step-Dancer Pushups
Start in pushup position. A Keep your hands planted on the ground, and move your legs forward and backward like you are running up a steep flight of stairs (this move is also called rock-climber). Move each leg forward 5 times, and immediately follow with B. B Replant all fours into pushup position. Complete 5 pushups, and then rest for 10 seconds. Repeat 5 times.
Tip: If a traditional pushup is a bit too difficult, feel free to do them on your knees.
3. 1-Minute Guinness Be Gone Plank
Start in a traditional plank position keeping your body parallel to the ground. Suck in your stomach for 3 seconds, and then relax for three seconds. This is one rep. Without coming out of the plank, do 10 reps. This will come out to about a minute. I put one finger out after completing each rep to keep track of how many I have done.
4. Glute Lift
Start on your hands and knees. A Lift your right knee, and push it toward your left elbow as far as you can. B Immediately extend your right leg directly backward. C Keeping your leg straight, lift your right foot straight up as far as you can, then drop back to starting position. Repeat 10 times on each leg. This is one rep. Complete 3 reps.
5. 10 Minutes of Choice Cardio
Choice cardio can be walking, jogging, running, going up and down stairs, or any combination of these. Just remember to keep moving for 10 consecutive minutes.
Repeat Steps 1-4 one more time, and refer to part A for finishing stretches. Commit to this workout 3-5 times per week for the next two weeks, and stay tuned for the next exercise plan!
Show me how much fun you are having at your own events and transforming your beautiful body with #FNLfit!