30 Day Challenge program

Week 2 | Day 9

Drill Day:
Arm Swings

Time: 15-30 min.
“The moment you have the audacity to start believing in the not-yet seen, your reality will begin to shift.” — Jen Sincero

You’ve made it through week one! Nice work. Welcome to week two. You’re well on the way to becoming a better runner and feeling great. Today we keep moving forward. The focus is on your upper body and your shoulders. Believe it or not, we run with our arms too! Keep up the good work!

  • 15-30 minutes
Warm Up
  • 5 minute brisk walk/jog.
  • Arm Circles: 10-15, starting small and progress to larger circles.
  • Arm Swings: 10-15, focusing on stretch across the back.
  • Every minute, on the minute (EMOM).
  • 3-5 Push Ups, followed by easy run for the balance of each minute.
  • Repeat 5-7 times, starting at the :00 mark of each minute.
Cool Down

  • 10 minute easy run, focusing on arm swing.


  • Warm Up
    • 5-7 minutes
    • Start with a 5-minute brisk walk or jog.
    • Arm Circles, starting small and progressing to 10-15 larger ones.
    • Arm Hugs, 10-15. Feel the stretch in your back and your chest opening.
  • Drills

    We are connecting our pushups to our arms swings!

    • 5-7 minutes
    • Have your arms at a 90-degree angle at our sides while swinging.
    • Don’t let your arms cross the center of your body, and keep the range of motion consistent.
    • Keep your arm swing controlled and don’t let your upper body twist with each swing.
    • Keep your upper body loose and relaxed.
    • For the push-up, keep your knuckles under your shoulders, tip forward on your shoulders with butt and tummy tight.
    • At the start of every minute (:00), perform 3-5 push ups.
    • For the balance of each minute, run easy focusing on your arms and how they swing.
    • Repeat 5-7 times.
  • Cool Down
    • 10 minutes
    • Easy run focusing on the proper arm swing.