Week 3 | Day 18
Keep moving! That’s the key.
You might be feeling a bit sore but moving around and staying active can actually help with that.
Again, today we aren’t running, but I’m sure by now you have realized this 30-day challenge is not just about being a better runner. It’s about being a more complete human being, unlocking your natural ability to move, run, jump, play, and feel more alive.
Each day you are coming closer to achieving that goal. So get out there and keep moving!
***It’s important that these movements feel good even while they challenge you. That means IF there is any PAIN or serious DISCOMFORT to stop doing that movement and either move on or substitute something else. Post to us on Facebook and we can provide alternatives ***
For any movement: It’s important to feel comfortable with the current volume BEFORE increasing the volume in subsequent weeks. That means it’s ok to stay at week 1’s 2-4-6-8 volume level for the rest of the month, especially if it still feels challenging!
For most of you, the Push Ups and the Burpees will be the biggest challenge.
In ascending ladder workout you start by performing 2 reps of each exercise in the first couplet, then 4, then 6, then 8, …all the way up to 12. When you finished with one couplet, you continue on to the next couplet, repeating the same sequence.
Squat: Keep your belly and butt tight and knees out as you squat.
Situps: Stay tall through the spine. Try the butterfly or straight legged variations for a challenge.
Lunges: Keep your hips square and forward, feet shoulder width apart and front shin vertical.
Pushup: Screw those hands in and tilt shoulders forward as you drop all the way to the ground.
Burpees: For an extra challenge try jumping in and out with your heels and big toes together and your heels always on the ground.
Squat Jumps: Think explosive in the hips, landing with most of your weight on your heels.
Hollow Rocks: Keep your legs around a 45 degree angle and modify this workout by starting with one leg or holding the hollow position, keeping your lower back pressed into the ground.
Arch Rocks: Reverse of hollow rock, press your hips into the ground, butt squeezed.