july wednesday workouts

Editor’s Note:  We know how much you like Coach Sara’s Wednesday Workouts, so, we thought we’d put all of them up for July.  You can copy and print them out or come back here anytime you think you need one of these cool workouts.  It’s nice to that you can do them anywhere and you don’t need equipment to get going.  If you are having trouble with any of them, modify, work around or just do pieces, but keep going and keep trying! 

July 3, 2013 – Full Body

This workout is geared towards strengthening the muscles that benefit runners the most, our hips, glutes and core.   Add this to your daily run or if you want to make it your entire workout just add in another round for each set. These are basic moves, but when performed at a slower, controlled tempo they will keep you challenged with your muscles begging for mercy!

  • Lunge to Balance 15 each side
  • Wide Side Squat 10 each side
  • High Plank with Hip Extension 15 each side
  • Repeat Once
  • Single Leg Hip Bridge 10 each side
  • Side Hop (feet move together) 10 each side
  • Ice Skaters 10 each side
  • Repeat Once
  • Low Plank Hold 30 seconds or until form fails
  • V-up Crunch 15 total
  • Side Plank with Dip 10 each side
  • Repeat Once

July 10, 2013 – Calf/Ankle/Inner Thigh

If you’ve run long enough or been around enough runners, you’ll hear the calf injury stories – or tell some yourself!  Calf and achilles issues are very common but the work to prevent these injuries is often neglected.  These exercises will help build strength in your ankles, calves and legs – as well as increase balance for running on uneven surfaces.

  • 3 Point Lunge to Balance 15 (step on a pillow for additional challenge) 
  • 3 Point Lunge to Balance –switch sides 15
  • Single Leg Calf Raise 15 (slow tempo, keep good balance)
  • Negative Calf Raise 15 (slow tempo, use a step or place a book under your toes)
  • Repeat 1-2 more times
  • Pile Squat 15
  • Pile Squat with Calf Raise 15
  • Pile Squat w/ Calf Raise Pulse 10 seconds
  • Alternating Curtsy Lunge 30 Total
  • Repeat 1-2 more times
  • Stretch
  • Wall Stretch
  • Adductor Stretch
  • Foam Roll Calves, and Adductors

July 17, 2013- The Keep-You-Guessing Workout

This workout is designed for those who prefer shorter distance running or simply just get bored quickly. It can be done with a treadmill, in your neighborhood or your favorite trail.  You will start off slow in the beginning as your warm up and gradually increase intensity with each set.  It combines a little bit of everything for an entire body workout that’s sure to keep you on your toes (literally) while getting your heart pumping!

  • 5 min easy jog or walk
  • 20 seconds of Alternating Lunges, Push Ups, High Plank
  • 5 minute medium run
  • 30 seconds of Alternating Lunges, Push Ups, Mountain Climbers
  • 3 Minute Fast Run
  • 40 seconds of In and Out Squats, Tricep Dips, High Plank Knee to Elbow Crunches
  • 2 Minute Sprint
  • 20 Seconds Alternating Lunges, Tricep Push Ups, Plank Jacks
  • 1 Minute Full Sprint
  • 5 minute cool down walk or jog

July 24, 2013 – Plyometrics

Plyometric exercises are explosive movements performed as quickly as possible in a short period of time.  The goal is to build strength and increase speed by utilizing fast twitch muscles.  Add this workout to your weekly routine in addition to or as your cross training day.  It is more of an advanced workout and you should have a good strength base before “jumping” right in to it.  Start slow and increase intensity and sets as you become stronger.

  • Warm Up: 1 minute of each
  • High Knees
  • Butt Kicks
  • Jumping Jacks
  • Alternating Lunges
  • Squats

Perform each exercise aiming for as many reps as possible in 30 seconds, for the 2nd round increase to 45 seconds and 3rd round 1 minute. Log your results and try to increase your reps each time you perform this workout.

  • Jump Squats
  • Box Jump or Tuck Jumps
  • Plank Jacks (jumping both arms and feet in & out)
  • Jump Lunges
  • Ice Skaters
  • Burpees
  • STRETCH and Drink lots of water!

July 31, 2013 – Full Body Blast

Today’s workout is a combination of a little bit of everything for a FULL BODY BLAST!  Perform each set 1-2 times as a compliment to your run – or complete each set 3 times for a full workout.  Remember, if it doesn’t challenge you, it doesn’t change you.

  • 15 Pushups
  • 15 Prisoner Squats
  • 5 Full Burpees(chest to the ground)
  • Repeat for 3 total reps
  • 15 Tricep Dips
  • 15 Sumo Squats
  • 5 Full Burpees
  • Repeat for 3 total reps
  • 15 Plank Jacks
  • 10 Vup Crunches
  • 5 Full Burpees
  • Repeat for 3 total reps

Enjoy these workouts and do them often!  Peace out!

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