#TrainTuesday

We all need a little bit of push once in a while. Come on, don’t act like that you have no idea what I’m talking about. Sometimes I found myself avoiding certain “responsibilities” (meaning exercising) and I’d rather do something unimportant than start my workout. Then one hour later I realize that I can’t play this game and finally put on my booty shorts and sport bra.. needless to say, just by doing that simple thing makes me feel a hundred times better already. Many times I motivate myself with social media. Connecting with other fitness addicts defiantly helps getting started and reaching higher in my training. Tuesdays mean #TrainTuesday so I always make sure to use that hashtag when posting my mandatory workout picture on Instagram and Twitter. Social media can be distracting but if you use it right and limit your time on it you can benefit from it. Have you ever felt like a lazy bum scrolling trough your news feed and seeing other people posting pictures of their bad ass workouts? Yep.. every single day. No shame in admitting that sometimes they are the reason I drag myself out the door and go for a run. You can’t compare yourself to other people and run 50miles in mud just because someone else did it but you can most certainly use that inspiration and add that extra push to your upcoming workout session. Sometimes when I’m being a little chicken, legs feel like jello, sweat dripping from my forehead I remind myself that other people put themselves through much more.. I CAN DO IT TOO! Or at least I can push myself a little bit harder each day. Enough of my motivational rant, let’s get down to business. Tuesday means in the running and fitness community of Instagram #TrackTuesday or #TrainTuesday. I will focus on the latter today. I did this routine Saturday, just to test it for all of you. It left me with a sore butt so I can tell that it worked for me. 🙂


You will need about an hour and zero excuses to complete this workout.

As a warmup I’d normally start with a 3 mile / 5k run, but if you wanna shorten the process you can do some high knees, run in a place or skips for a few minutes to get your heart rate up. Once the first sweat drops started forming on your body, you are ready to start with the following workout. Each round will be 6 minutes, take 40 seconds of recovery after completing them, then repeat it 3 (or 6) times! 😉


1; Walking Lunges for 1 minute

Lower you hips toward the floor by bending both of your knees at a 90 degree angle. Your front knee should always stay behind your ankle.

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Walking Lunges

2; Mountain climbers for 30 seconds

This is a full body workout meaning, you are engaging a lot of different muscles aka burning more calories. Yay for that! This exercise is a bitch and it will have your blood booming. Your body should be in a straight line from your head to your ankles and keep your hands under your chest. Keep your butt down, don’t let it rise towards the ceiling / sky.

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Those mountains will make you super strong 😉

3; Hip Extension with Knee Tuck for 1 minute

Place your hands under your shoulders. Don’t let your head hang, it should be in a straight line with your back. Engage your glutes. Let the fat burn away slowly but surely. 🙂

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“Peach” season is upon us

4; Push Ups for 30 seconds

We all know this workout well enough. Make sure that your hands are under your chest and keep your butt at a straight line with the rest of your body. It will target your chest, arms and most importantly your core! Strong core=stronger runner=faster race times!

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Sometimes I do girl push ups.. but today is not that day!

5; Squats with alternating kicks for 1 minute 

You can do this anywhere, anytime. It targets your glutes and thighs. Yep.. Summer is fast approaching. Your knees should stay behind your feet when lowering down to your squats. Keep your chest up and go as low as you can in your squat. Before kicking, make sure that you find your balance first.

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I’m not mad.. the sun was shining too bright! 🙂

6; Kick downs for 30 seconds

Abs, abs, abs. Keep your legs straight when lifting them up and down slowly. You can place your hands under your lower back but if you wanna make it more challenging then keep them right besides your body. Try it, you will feel the difference. Be smarter than me and do this on a mat or grassy area so you won’t hurt yourself.

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Casual kick down session

7; Ski jumps for 30 seconds

Stay in an athletic position the whole time, legs slightly bended. Jump far enough that with each jump you have find your balance. Engage your core!

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Stay low.. let those iced lattes burn off!

8; Plank row to rotation for 1 minute

Just like earlier, your body should be in a straight line from the top of your head all the way down to your ankles. Rotate your torso and raise right arm toward the ceiling / sky and follow your hands with your eyes. Keep repeating, alternate sides. Right, left, right, left and so on. Make sure that your priority is the correct form not the speed. Don’t let your body swing, keep it tight by engaging the glutes and core.

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Focus


You are a rock star! Well done.. now only one more thing left to do. Take a sweaty selfie of yourself and share it with your Insta #FitFam ! Use #BeansAndMiles and #BudapestRunningProject hashtags, let’s motivate each other! Remember, never be too hard on yourself. We aren’t perfect but we can sure as hell try to be 🙂

What did you think of the workout? Was it challenging? Which exercise was your favorite? Would you do it again? 

 

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