Workout of the Day: August 20, 2017

Overview

It has been a while since I have a posted a workout of the day, but that doesn’t mean I haven’t been putting in work! Today I did my long run for the week and by long I mean 4 miles. Now for some, that may not be long at all, but I typically run 1-2 miles on a normal day. I have been running 6 days a week the entire month of August and have really noticed a big improvement in my endurance and speed. Lately, I have been clocking below 7-minute miles, which I am super proud of! In addition to my morning run, I also completed a quick leg/butt workout as well as two ab circuits. I will go into detail about those below. 

Leg/Butt Workout 

3 sets of:

  • 10 Jump Squats
  • 10 Squat In-N-Outs
  • 10 Forward Lunges (L&R)
  • 10 Lightweight Deadlifts (focus on form, not amount of weight)
  • 10 Rainbow Taps (L&R)
  • 10 Donkey Kicks (L&R)
  • 10 Single-Leg Glute Bridges (L&R)

I tried to complete all three sets as fast as I could with little to no rest between sets since it was not a super high intensity workout. 

Ab Circuits 

This is a workout I found on Kayla Istine’s website and I absolutely love it! I did not complete all 20 minutes due to time, and only did 5 minutes for each circuit. I definitely felt a good burn from the 10 minutes I did!

Circuit 1: Set timer for 5 minutes and complete as many sets of the circuit as possible. Complete twice. 

  • 15 Tuck Ups 
  • 50 Bicycles (L&R)
  • 20 Straight Leg Sit Up + Twist 

Circuit 2: Set timer for 5 minutes and complete as many sets of the circuit as possible. Complete twice. 

  • 20 Toe Touches
  • 30 Russian Twists (L&R)
  • 15 Traditional Sit Ups

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