The Challenges of Summer

Good Day to All!

As I sat at my desk snacking on fresh blueberries, strawberries and pears, I reflected on the intense workout and fabulous group of gals that came to 3.2.1. last night. They did a great job — you know who you are!

Although it was great to be outside getting our sweat on, there were some challenges. First, bugs. Big, bad bugs. Mosquitoes, chiggers and gnats, oh my!  But, a touch of bug spray helped us out a bit. Then, the weather looked a bit gnarly. The sky had big, ominous, gray clouds and the humidity made it a little tough to breathe, but these gals showed strength and endurance and handled everything quite well.

After our workout, I had a little treat for one lucky participant. I put all attendees names in a small cup and picked one name; that person won the “goodie bag” I had prepared the night before. Inside the bag was a little snack to keep her energized.

Two tasty apples, a packet of peanut butter and a packet of Emergen-C

Two tasty apples, a packet of peanut butter and a packet of Emergen-C

I am just about to head out for my evening run. Tonight is my night for a short run. My 10K is in four days and I am so excited to participate. I am really looking forward to getting an accurate read on what my time is for 6.2  miles. The race is in Lake City, Minnesota, and I am hoping the race has enjoyable scenery along the way.

If you would like to do your own cardio tonight go for it, but if you want to mix it up a little I have two Step routines for you. The following routines are completed on a vertical step. There is a Plank Circuit to round out your night!

Vertical Step: Walk the Box Routine

  1. 4 Charleston
  2. 4 Walk the Box
  3. 4 Knee Corner to Corner
  4. 4 Basic
  5. 1/2 L
  6. 1 U-Turn (Single Knee, Double Knee, Triple Knee)
  7. 1 Triple Ham Curl (This is where you will switch lead legs)

Repeat 3 times.

Vertical Step: Stomp the Bug

  1. 4 Basic
  2. 4 Stomp the Bug
  3. 4 Knee Walk Back
  4. 1 T with Straddle/Jump
  5. 4 Double Instep
  6. 4 Side Out Corners
  7. 1 Triple Knee (This is where you will switch lead legs)

Repeat 3 times.

Here is an Plank Circuit! Do each plank for 1 minute!

  1. Spider Plank (forearms to palms)
  2. Side Plank with Elephant arm (extend arm toward the sky, curve it under rib cage and extend to the sky again)
  3. Plank (rock back and forth on toes)
  4. Plank on Knees
  5. Plank (runner knees)
  6. Plank Jacks (plank, then feet go out/in, out/in)
  7. Plank with Arm Extension (extend right arm/lift left leg; extend left arm/lift right leg)

Done!

Let me know how you like the Plank Circuit. I am thinking about doing a Plank Challenge starting in July. Would you be interested in planking with me? Would you like a two week, three week or month long Plank Challenge?

Have a great night and Stay Strong in the workout of your choice!

~Nicole

 

 

 

 

 

 

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