45 minute treadmill workout

Happy hump day! This week already seems to be dragging, so I am trying to switch things up with an intense fat-burning treadmill workout.

While this workout looks like a killer (let’s be honest, I’ll probably have to take a few breaks) I am excited to give it a try!

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Friday Favorites v.52

It’s Friday! We survived the four day work week. Don’t those always seem to go by the slowest? I think I came in early and stayed late every day this week due to a project I have that goes to print next week.

On the agenda for this weekend is Friday After 5, lots of house and yard work tomorrow and hopefully Holiday World on Sunday!

1. These real fruit popsicles from WalMart. I had a pineapple one when I was my parent’s house earlier this week and they were delicious! I liked that they were made real fruit and didn’t have any artificial sweeteners. 

2. The Loop. It’s a site under the Runner’s World umbrella that lets bloggers come together and post in one place. I’ve only shared one post on the site, but everyone seems welcoming and encouraging. Isn’t it crazy how the internet can connect people?! I love it.

3. It’s National Doughnut Day! One of my co-workers is bringing in a variety of doughnuts and I am so excited. The best way to start a Friday.

4. This. Thanks Oiselle for sharing wisdom and good words.
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5. 30 minute abs and arms workout.

6. I love a good a quote. And Twitter.
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7. This is adorable. 21 images of little Wonder Women who are the definition of girl power.

8. If you missed my post from yesterday on how Murphy has improved my health. Be sure to check it out – it’s a good one!

Leave me a comment below and let me know one favorite thing from your week!

Murph workout

Since it is Memorial Day, I thought I would post a workout that is fitting for the occasion.

MURPH WORKOUT
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

If you’re on Instagram, check out posts by Chris Pratt and John Krasinski, they both explain the back story very well.

But for those of you who don’t know about the Murph workout, read below.

From FloElite – “Michael Murphy was a Navy SEAL who was posthumously awarded the Medal of Honor after being killed in action in Afghanistan. While conducting operations in the mountains of Afghanistan, his team was discovered by enemy forces and ended up outnumbered in a firefight in the extreme and mountainous terrain. As he and his teammates all suffered major injuries, including mortal wounds for most of the team, Lieutenant Murphy fought his way out of cover and into open ground to transmit his team’s location and call for support. Lieutenant Murphy purposefully left cover and relative safety for open ground to call for help and in the process was mortally wounded but continued to engage the enemy until he was finally killed.

Of Lieutenant Murphy’s team, there was only one survivor, Marcus Luttrell. Luttrell’s story, and the story of that operation, is told in the book Lone Survivor and the movie with the same name.”

From FloElite –
What’s the point of doing Murph on Memorial Day?

Unlike other CrossFit workouts, completing Murph isn’t about crushing your time or competing or even finishing the workout as written. Murph exists as a reminder of the actions and sacrifices of men and women like Lieutenant Michael P. Murphy. Murph is an opportunity for those of us who are still around to celebrate Memorial Day to experience a whole bunch of discomfort and intensity as a tribute to men and women like Lieutenant Murphy.

30 minute burn bootcamp

Even when I don’t run every day, I like to try and do something that makes me break a sweat. Lately. I’ve been into short and sweaty at home workouts. I try to get in cardio, upper body, lower body and core all in one workout — and this does the trick!

Give it a try and let me know what you think.

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One minute per exercise // x3

CARDIO
High knees
Jumping jacks
Squat jumps
Burpees

CORE
Crunches
Bicycle abs
V ups

UPPER BODY
Pushups
Arm circles

LOWER BODY
Plie squats
Squats

The workout will work your ENTIRE body by targeting your upper body, lower body and core but also includes bursts of cardio to keep your heart rate up and make you sweat!

Whenever I don’t have time for a run or am looking to mix things up, I love doing these simple, but effective at-home workouts.

 

Yoga for runners

If you’re anything like me then you probably don’t spend enough time with your yoga mat.

Usually I had rather be on the treadmill with my music than on a mat alone with my thoughts. While I always feel better (and more loose!) after a good yoga sesh, I don’t do it often enough. So in hoping that I will take my own advice, today I am sharing some of the best poses for runners.

Yoga for runners

Let’s start simple.

• Downward Dog
Benefits: Stretches hamstrings, calves, and foot arches; strengthens shoulders.

• Low Lunge (One of my favorite poses)
Benefits: Stretches hip flexors; strengthens hamstrings and quads.

• Reclining Pigeon
Benefits: Releases tension and tightness in the hips.
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• Spinal Twist
Benefits: Relaxes the lower back and stretches the glutes.

• Legs Up The Wall (another favorite! especially after a long run)
Benefits: Relieves tension in legs, feet, and back; stretches hamstrings and glutes.

Hopefully these poses will help you limber and injury-free while running.

Have another pose you love? Let me know in the comments below!

20 minute treadmill workout

Short on time but still want to get a good workout in? Try this 20 minute treadmill workout!

I promise it will make you break a sweat and get your heart rate up. So get ready to burn some calories!

Remember, done is better than perfect. I don’t think I have ever regretted a workout. So even a quick workout like this one will be beneficial to you. Enjoy!
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Walking treadmill workout roundup

Hi guys! Today I wanted to share with you all some of my favorite walking treadmill workouts. Some days running just doesn’t happen. Whether it’s my attitude, an injury or something else, some days I prefer to get sweaty by doing a walking workout on the treadmill.

Better than nothing, right?! Enjoy!

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Cross training and bike safety

Cross training is so important for runners. While running is my first love, I know it’s important to switch it up every now and then and lift weights, bike or swim.

While I don’t bike a lot except during the summer, bike safety is very important to me. I have so many friends who are serious cyclists and I know how many close calls they’ve had with cars, dogs and even other bikers.

When I first started biking, I didn’t always wear a helmet. I biked in the country, where there were hardly any cars, so I thought I was safe. But after a wreck (that was my fault + stupid gravel) I decided that I ALWAYS needed to be prepared and safe. So now, no matter how short the ride, I always wear a helmet.

So here are four simple steps for bicycle safety. Enjoy and stay safe, friends!

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Friends who cycle a lot — what are some simple “workouts” for someone who is a casual biker? Any tips of speed, distance, etc?

The Horrible Hill Workout

The Horrible Hill Workout. Sounds daunting (and terrible doesn’t it?!) 

But don’t be scared. Hills are important for runners. Hills make you work harder and increase your heart rate (which increases your endurance) and they help strengthen your muscular system. 

WARM UP 10 minutes of easy running.
8 percent incline and run HARD for 30 seconds.
5 percent and walk for 30 seconds.
After walking, sprint for 90 seconds at your 10K pace, then walk for 2 minutes.
That’s one round; do 6 to 9 total rounds.

Drink lots of water and be proud of what you’be accomplished!