Another month, another challenge!! This month, because of popular request, we are focusing on our arms and core. Our amazing ambassador Roxanne has put this together for all of you and we are so excited to have a new, dynamic challenge ahead of us! Our core and arms are a super important part of fitness and something that is often over looked by a lot of runners. A strong core helps improve running posture and efficiency, while strong arms can help power you as you run, especially up hill.
Roxanne decided to switch up the challenge a little instead of just doing a bunch of push-ups everyday because that could be pretty boring. She has picked a bunch of my favourite arm and core moves to include in the challenge and you don’t need any equipment at all… this means you can do your challenge practically anywhere!
So who is in!? Comment below!!
Here is your challenge calendar. (I can also email you the PDF copy if you email Hailey@runlikeagirl.ca)
Here is a break down of your moves
-Regular push ups: Start with your legs behind you, back flat with your butt down, arms in line with your shoulders. Bend at the elbows and lower your body towards the ground. Hover above the ground, do not touch down, and come back up.
To modify, put your knees on the ground and raise your calves and feet and do the same moment.
–Knees to elbow in Plank: Start in regular plank position, raise one leg and bent it, bring the knee toward your elbow and tap (or get as close and you can). Then switch legs.
-Regular plank: Similar to the starting position for push-up with your legs straight back, back straight, butt down and arms directly under shoulders. Hold this position.
-Side plank (and hip dips): Turn your plank on its side! Balance on one arm directly under your shoulder with both legs stacked. Raise your outer arm to challenge yourself. To add the dip, simply lower your hips down in that position towards the ground and then back up.
To modify: Drop to your forearm!
Mountain Climbers: Starting in plank position alternate bringing your knees towards your chest.
Tricep pushup: Lay on one side with one arm straight and the other wrapped around you, use the straight arm by bending it to lower to the ground and then push back up.
-Up up down down planks: Start in regular plank position and alternate between dropping down to your forearms and then coming back up to straight arms.
-Trap Push-up: Start in regular pushup position but your hands will be closer together in a <> formation. Press down and back up. Modify to on your news.
Plank shoulder taps: In regular plank, alternate between opposite shoulder taps by lifting one hand and tapping the opposite shoulder. You can modify on your knees.