Favorite Summer Running Gear

As the heat takes over the east coast, many of our key pieces for surviving hot, humid runs make their way out of hiding this week.  Check out our favorites:

Nike Featherlight Tennis Cap 

lululemon Swiftly Tank

lululemon Speed Shorts

Amphipod Handheld Water Bottles

Neutrogena Sun Block

Running from Behind: Adjusting Expectations

When it's finally time to head to the start of a race, what happens if something goes wrong and you realize mid-race (or even at the beginning) that your original race goals are unattainable that day? Similar to the importance of setting race goals (whether for time or fun), it is equally important to know what it takes for you to feel a sense of accomplishment regardless of what happens on race day. One of our favorite west coast runners, Maren Elliott, shares her strategy after she was forced to adjust her own race expectations midstride last week while running the Bridge to Brews 10k in Portland, Oregon. 

RUNNING FROM BEHIND 
by Maren Elliott

Races don’t always go as planned . . . even when you’ve run hundreds of them.  

I am one of the runners at the front of the start – not on the start line, just far enough behind it that I can keep the leaders in sight.  I like to know where I am in a race, keeping count of how many women are in front of me knowing where I stand in relation to the competition.  This morning, my race did not go as planned.

Even before I showed up to the course things were off.  I missed the packet pick-up yesterday so I had to arrive earlier than I normally do the morning of a race so I could claim my number. 

Clothing was also an issue.  Tank top, short sleeves… I couldn’t choose so I compromised with myself and decided on a long-sleeve over a tank top, which I expected to check at the start.  In the midst of locating the bag check and then realizing that I didn’t bring a bag to put my clothing in, I heard the announcement for the first wave of runners to start. 

I looked over my shoulder toward the starting line and saw the first group of runners, my group of runners, sprinting away from me.  So I chased after them.  Dodging left and right to avoid the people waiting for their start, I crossed the start line alone scrambling to tie the unnecessary long-sleeve shirt around my waist.  Things were not looking good.

At the first mile mark I realized that I didn’t start my watch so I had no idea what pace I was running.  Mild panic set in. Was I going too fast?  Too slow?  Where was I in the pack?  Should I be further up? I might hit the wall. 

It wasn’t until I hit the second mile marker that I started to find my rhythm.  We were on the downhill slope of a hard climb and I had a spectacular view of Portland.   I realized that I felt fantastic.  Without a clue of how fast I was running or what my current place was, my body had gone into its zone and I was racing.   

The final four miles were challenging and I ran hard crossing the finish line with every last ounce of energy.  Even now sitting on the couch with ice on my quads I don’t know what my final time was or how I ranked against the other women.  But I know that I gave it everything.  

Half-Marathon Recovery

Here are our top tips for optimal recovery the week after a Half-Marathon:

1) Take at least 2 days off from running and any strenous activity

2) Ice and then ice those muscles and joints some more (continue icing for as long as you feel sore)

3) Take a yoga or pilates class or go for a bike ride a few days after

4) Listen to your body - your recovery time will be different from others. Start running again when you feel ready! Make your first run back an easy, short run.

5) Get a massage! A massage will help repair and heal your muslces so you can get back out there.

6) Reward yourself and smile! You did it!

Cait's Plate: Spotlight on Smoothies

Every other week, Caitlin Grams 0f  Caitlin Lives Well, is bringing us delicious recipes inspired from her New Year’s Resolution “to make one new recipe a week”.  This week we learn about the deliciousness and nutritional value of smoothies! Enjoy!

Spotlight on smoothies

I'm on vacation this week, and while the hotel kitchen is not much smaller than the one in my New York apartment, it is really limited in that there is no oven or stove, so my meals this week have been a bit creative. One thing that has been consistent with my regular routine is my smoothies.

Smoothies are something I eat year round, for breakfast, a pre/post workout snack - sometimes even dinner or dessert. It is a quick, easy way to get in a ton of fruits and veggies, and I always make sure to up the protein content with chia seeds and/or nut butters. The ingredients change based on what I have in my kitchen, and lately I've taken to using a food processor instead of a blender - it makes the smoothies thicker so they have almost a sorbet like consistency.

Ingredients:
1 banana (I usually use frozen ones that have gotten old and I've stuck in the freezer - a great way to not waste old bananas)
1 cup frozen mixed berries (or fresh when they are in season)
1 cup frozen mango or pineapple
1/2 cup almond milk (or yogurt, or milk of your choice)

Optional:
2 tablespoons flax and/or chia seeds (for additional protein, fiber, calcium, iron, potassium, omegas, amino acids)
1 tablespoon peanut or almond butter (additional protein, healthy fats)
1 cup kale or spinach (I usually do this when I haven't had a ton of veggies and need an extra boost - you really can't taste it!) 

Directions:
With the food processor I  throw everything in and pulse until smooth - about 1-2 minutes. Then I pour it in a bowl and if I'm eating as a meal, I'll sometimes add 1/2 cup raw oats or cereal on top for a little extra staying power.

The best part about smoothies is that you can change it up and add whatever you've got in your kitchen. Go crazy!

Injury Prevention: Dynamic Warm Up Video

Risk of injury increases anytime you try new training techniques, ramp up the intensity of your training, or take on familiar, yet hard workouts on a weekly basis.  To reduce the risk of injury and give your body a chance to perform its best, make sure to include more than just a slow warm up jog before you pick up the pace.   By more, we mean include some dynamic warm up exercises to get the glutes, abdominals quads, hips flexors and hamstrings warmed up and ready for action in workouts such as hill training, track workout, strength exercises or even tempo runs.

A few of our favorite dynamic warmup exercises include high knees, butt kicks, side to side, karaoke and single leg swings.  Watch our video for demonstrations of each or read our descriptions below.  Either way, make sure to incorporate some sort of dynamic warm up before your high intensity workouts!

High Knees: Stand with your arms by your sides. Raise one knee up and forward, swing opposite arm.  Bring this foot down and raise the other.  Repeat movement coming forward. Continue for 30 seconds.

Butt Kicks: As you run, kick your heels to your butt. Goal is to kick your butt as many times as possible in 30 seconds. Keep back straight.

Side to Side:  Stand with feet shoulder-width apart and up on your toes.  Swing your arms up over your head opening up your abdominals and spine as you hop off one foot taking a wide step.   Let your arms swing down and back up again as you continue to slide side to side for 30 seconds up to one minute.  Repeat facing the opposite direction.

Karaoke:  Stand with feet shoulder-width apart, and cross your right foot in front of your left foot keeping your hips and upper body straight and facing out. Continue to cross the opposite foot in front of the other.  Continue for 30 seconds and then repeat facing the opposite direction for 30 seconds.

Straight Leg Swing:  Stand with feet hip-width apart.  Swing one leg straight in front of you and then swing back behind you keeping back straight and pelvic square.   Repeat for 30 seconds to one minute on each side.  Modified:  Find something on the same side as the leg you are swing to hold on to for balance.

Hill Podcast Review and Win a Free Month of Training

We've teamed up with Run Momma Run to share the love of running and provide useful training tips to runners. Today we talked hills and why they are an important part of any training plan. Check out our tips and advice here.

1. Always warm up for 15 minutes and include dynamic stretching (butt kicks, high knees)

2. Start incorporating hills into your regular runs & then add long hill repeats after establishing a base of 10-15 miles a week.

3. Long hill repeats - accelerate over the first 10-20 steps increasing to regular running pace.

4. Uphill form - Keep your head & chest up & focus eyes directly ahead of you. Use your arms in a forward and up motion to drive you up the hill. Concentrate on over using the arms!

5. Downhill form - Don't overstride but let gravity be your friend. Keep your arms relaxed. Aim to have your foot land underneath you.

6. Injury Prevention - Watch out for nervy pain or tightness during the workout and end of your workout that doesn't go away. Dull soreness or muscle fatigue is normal.

7. Find a running buddy to do hill repeats and have fun!

Also, we are giving away one month of our Express Training Package! This plan includes an initial consultation, weekly workouts and a plan geared towards your goal. We can coach you from anywhere! To enter, do the following:

1) Tell us why you want a coach by commenting on this blog post

2) and comment on our Facebook page ("like" us first to comment!)

We'll pick a winner on March 1st at 9am est.

Hot Birds on the Radio Tomorrow! 12:30 EST

Hot Bird Running is excited to announce that we will be featured on Run Momma Run  Radio's podcast tomorrow at 12:30 EST.  During the podcast, we are tackling the ups and downs of running hills, which all of you know we love to talk about. We'll answer your questions about how to get started on hill work, why they're good for race training, endurance and strength benefits of hill running, proper hill running form and how to avoid injury.  Tune in Friday, February 24th at 12:30pm EST. Oh, the best part? Listen for instructions on how to win a FREE month of our customized express training package.  Join us!

Set your alarms, you don't want to miss us! http://www.blogtalkradio.com/runmommarun/2012/02/24/i-love-hillsi-hate-hills-hill-how-to-from-hot-bird-running

10 things we love about running

In honor of Valentine's Day. We came up with 10 things we love about running. These are in no particular order. We hope you have a love filled day! (And give your shoes a little extra love today)

-being outdoors
-post workout meal (chocolate chip pancakes are meghan's favorite)
-the tight pants
-a trail run
-exploring a new place
-the almost flying feeling
-the stares we get from people at 6am on a Saturday
-social aspect - healthy gossip time
-the energy running give us
-a fast time

Mark Your Calendar - the Brooklyn Half Marathon

New York Road Runners has announced the date of the Brooklyn Half Marathon - May 19. We love this marathon and look forward to it each year. First, the half marathon is a great distance because it tests your limits, your endurance and mental capacity yet is a manageable distance to train for on top of life, work, kids, etc. Second, it's a half marathon in our backyard that takes you on a mini tour of the borough. And finally, what's not to love about a half marathon that finishes in Coney Island? You can grab a Nathan's hot dog, people watch and get your post race ice bath in one place.

Watch the NYRR website for announcements on when race registration opens.  It sold out in a few days last year!

Whether you race or run for fun, it's important to respect the distance. Be smart about your training. The Brooklyn Half is in 14 weeks. We recommend a 10-12 week training plan. Not sure you want to run this one? Check out these online race finder sites for another half marathon that works for you or ask us for recommendations!

Running In the USA
Active.com
Half Marathons

Tasty Treats For Your Runs - Honey Stingers

Curious what type of "food" is good to eat during your long runs or high intensity workouts? Over the next few months, we are experimenting with different energy gels, blocks, gu, etc. during our runs.  This week we tried Honey Stingers.

We've heard a lot of great feedback about this company and their products. We ate their Promegranate Organic Energy Chews yesterday morning before the first track workout of our Eugene Marathon training AND they are delicious and effective.  We highly recommend!

What we like about them:
-95% organic
-taste great
-easy to digest (i.e., no stomach issues while running).

What we don't like about them:
-honestly, nothing

Our workout: 1.5 mile warm up, 4x800s with 400 recovery in between and 1 mile cool down. It was a cold day (a sheet of ice covering the track forced us to relocate to the sidewalk) and a little hard to get our legs to turn over and keep our muscles warm during the recovery laps.  We were happy we ate some "food" before our workout.

Planning to mix in these yummy energy treats on more runs. Go out and try them![gallery link="file" order="DESC" columns="2"]

Tasty Treats for Long Runs

Figuring out what to eat and when is a vital part of running and racing well. Over the next few weeks, we will write about what we like to eat before, during and after long runs and high intensity workouts.

On our group run with lululemon athletica SoHo last night, several of the runners (who are all training for their first half marathon) asked us for advice on when and what to eat during their long runs.

Both of us agree that our favorite "food" for long runs is Clif Shot Bloks. They are energy chews, kind of like gummy bears, that are easy-to-chew sources of carbohydrates and electrolytes. Carbs are you body's fuel which you need to replenish about every hour during long runs.

While each person needs to experiment and figure out what works for them, our rule of thumb is: eat 100 calories every 45-60 minutes. If you like Shot Bloks, that means 3 bloks every 5 miles. Shot bloks come in a long packet with 2 servings  a packet. Our favorite is the Cran-Razz. Try 'em out and let us know what you think!  Or, what’s your favorite way to refuel on a long run?

Cait's Plate: Mexican Quinoa Salad

While discussing running goals for 2012 with a friend and fellow runner, Caitlin Grams, Caitlin shared a wonderful 2012 resolution of her own, "To make one new recipe a week."   We loved this resolution so much that we asked if she was interested in choosing a recipe related to running & fitness every other week and share her experiences with us.   Fortunately for all of us, Caitlin loved the idea too and "Cait's Plate" was born.  Please enjoy the first story from Caitlin's cooking adventures this year and if you want to find out more about our dear, miss Caitlin (we highly recommend you do!), check out more of her stories at Caitlin Lives Well

Cait's Plate: Mexican Quinoa Salad

By Caitlin Grams 

Cooking is something that doesn't come naturally to me. When I'm following a recipe it generally goes pretty well, but when I'm trying to come up with something on my own I'm completely out of my comfort zone. This year I'm challenging myself to stretch my cooking muscles. I decided to set a goal of making one meal a week that is new to me - salads, veggie burgers and cereal for dinner don't count! Yikes.

As a runner and mostly vegetarian, I'm always looking for meals that are nutritious and have a good mix of non-animal protein and whole grains to get in some quality carbs. Quinoa is my go-to grain - it is not only high in protein, but is a complete protein, meaning that it has all 9 essential amino acids, including lysine (essential for tissue growth and repair) and riboflavin (necessary for energy production) - aka an athlete's best friend.  Black beans are a great source of protein and fiber, and the olive oil and avocado in this dish add healthy fats. I have almost zero patience, especially in the kitchen, so while I'm still learning I wanted to start with something simple and this salad could not be easier.

Mexican Quinoa Salad

Ingredients:

1 cup quinoa, rinsed and prepared according to package directions

1 can black beans, rinsed

1 can corn

1 red pepper, chopped

1 shallot, chopped

2-3 tablespoons fresh cilantro, chopped

1 avocado, chopped

Dressing:

1 lemon, juiced

1 tbsp olive oil

1 tbsp apple cider vinegar

1 tsp sriracha or hot sauce of your choice

salt and pepper to taste

Directions:  Cook quinoa according to package directions - I always toast it first for a few minutes until it starts turning brown. This gives it a nuttier flavor. After cooking the quinoa, let cool for a few minutes. Add black beans, corn, red pepper, shallot and cilantro. Mix ingredients together for the dressing and add to quinoa. That's it!

I made a huge batch of this and then had it for meals all week - it keeps really well. Plus you can mix it up, add in more peppers, serve it over greens as a salad, wrap it in a whole wheat tortilla as a burrito - go crazy!

Caitlin is a runner, yogi and SoulCycle addict from Seattle who, thanks to Hot Bird, has come to love crushing Harlem Hill repeats. She is an educator at lululemon Soho, a nutrition student, and blogs at Caitlin Lives Well.

How to stick with your 2012 resolutions

Join a running program! It's a new year and time to achieve those goals you set a mere 12 days ago. If you want to burn calories and stay in shape this winter, running is a natural choice because it burns more calories than all other forms of cardio exercise.

Our six week program will get you running, looking toned and feeling great. Sign up by 1/31/12 and you'll save $50!

Your 6 week Hot Bird Running & training program includes:

• Initial comprehensive questionnaire about your fitness and running background, personal and fitness goals and nutrition


• Customized weekly workout plan to achieve your personal fitness and running goals


• Group Class (Mondays at 7pm, at High St Subway in BK Heights)


• Weekly Group Run (Saturdays at 10am in Prospect Park)


• 6 week VIP membership to Triomph  (includes facility use & group classes)

Resolutions may not work...but running does!

The First Miles

Why asking for support or help with your running and fitness pursuits is invaluable.  Plus, a reminder to encourage someone else and how it helps both of you.
                                               -   By Kathy Elliott

People like to talk about how they get through those ‘last miles’ of a long running event—what keeps them going during those moments that their bodies and minds desperately want to quit.

Another interesting question is how we get past those “first miles”, those tentative times on the track or trail or maybe the treadmill when we know we are beginners, no matter how easy everyone else can make it look.  I’m talking about those early miles, or even half miles when we really don’t have a clue about how our bodies going to respond.  And, after a few ‘first miles’, what brings us back to do it again?

As someone who has started (and then stopped) running over the years more times than I like to admit, I’ve had quite a few ‘first miles’.  My very first ones were when I showed up with my junior high pals to a Saturday ‘all comers’ track meet at the school in our Keds and bobby sox.

Perhaps the most memorable re-entry into running came, in my forties, when my then high school daughter was on the track team and having her own early running experiences.  She coached me on the improvements in shoes, and socks too, and asked some pertinent questions, such as, “How was your run?”   I searched for a word that wasn’t a synonym for ‘painful’.  I couldn’t imagine myself ever saying, “I had a great run!”

Looking back on all those ‘first miles’, I have to say that, for me, the start up always followed the invitation of a friend, or having a goal like being part of a team for a fundraising event.  I was just so glad I could keep up with the family or my running friends.  Somewhere along the line I recognized that I really could tell when I had a ‘great run’.   Now I know that it’s easier to stick with it after those discouraging ‘first miles’ if someone asks me how my run was, or comes up with an idea for where we could go for the next challenge.

Kathy, or Auntie K to me, currently lives in Portland, Oregon.  Running has been a huge part of her family's life.  In between Kathy's own 'first miles' and 'great runs', running has taken her all over the country.  Mostly, these travels are related to supporting friends and family on the course, but not all the time.  Just ask her about her experience running Hood to Coast, a 200-mile team relay race from Mt. Hood to the Oregon Coast, with her daughter, myself and three other young ladies.  Today, Kathy is successfully putting those first miles behind her again with the help of her favorite running coach, her daughter. 

Gearing up for 2012

2011 was a year of "firsts" in many ways - I ran my first ultra relay, I ran my first overseas marathon and I started my own business. I did not begin the year with these goals in mind; in fact, I did not accomplish my 2011 goals. I had to let them go. That's what I love about goal setting - how having a clear idea of what you want enables you to get so much more. I did not achieve my goal of a 3:18 marathon. I did run in Argentina, had fun and helped a great friend realize her goal of running her first marathon. I realized that my new found goal of starting Hot Bird Running overpowered my desire to run a new PR. My goal shifted, opening new possibilities and opportunities.

I did not forget my original goal - to run a 3:18 marathon. I will run a 3:18 marathon on April 28th in the Eugene Marathon.

Create goals, write them down and follow your path. Your end goal might not look or feel like what you expected however, if the result makes you happy - smile and start a new goal!

Happy New Year!

A Few Abcember Videos for the Holidays

For all the visual learners out there, we recorded videos explaining four of the more complicated Abcember exercises to help you through the final week of 2011.  Look forward to lots more videos in 2012  . . . and excuses for six pack abs.

http://youtu.be/xVaoZJWW3vo

1. Start in the push up plank position with abs tight and arms straight.  Hands shoulder-width apart and wrists under your shoulders.


2. Bend left arm to bring the elbow and forearm to the ground.


3. Bring right arm down so you are in plank position with your forearms on the ground (elbows on the ground directly under your shoulders.


4. Push back up to the start position with left & then right arm. Repeat lowering the right side first.  Alternate lowering and raising your arms for 30 seconds working up to 1 minute.

http://youtu.be/_5qtGm9qssw

1. Start standing and bring your arms to the ground in front of your feet bending only at the hips - keep your legs and back straight.


2. Walk your hands out in front of you until you are in push up plank position with your arms straight, hands shoulder-width apart, abs tights and back straight.


3. Bend right knee up towards your right elbow, trying to touch your knee to the outside of your elbow - your shins should remain parallel to the ground.  Repeat on the left side.


4. Walk your hands back to your feet bending at the hips with legs and back remaining straight.


5. Stand upright and raise your arms above your head.


6. Repeat for 1 minute.

http://youtu.be/NpcgT42b_7s

1. Kneel on all fours with back flat and wrists under your shoulders.  Extend the left arm and right leg out.


2. Squeeze your abs as you bring left elbow and right knee together under your torso.  Curl your back up as you bring them in.


3. Hold for 3 seconds in both extended out and crunched in positions. Repeat one side for 30 seconds and then switch sides. 

http://youtu.be/IIDYhg6_xLo

1. Sit with your knees bent and feet a few inches off the floor (modified: leave your feet on the floor).


2. Keeping your back straight, lean back until your abs burn.


3. Clasp your hands together and bring your arms straight out touching the ground outside of your right hip with your hands.


4. Rotate through the upper body to bring your hands up over the opposite shoulder, then down to the same hip, and repeat. Repeat for 30 seconds and then switch to other side for 30 seconds.


5. Keep head facing forward and back straight throughout the entire exercise.

Pumped Up and Ready to Run!

Different workouts demand different music tempos and flavors. Here's what we're listening to this season to get us moving during each of our workouts:

Warm Up:
1) New York Groove - KISS
2) Express Yourself - NWA
3) Party Time - Damian Marley
4) Bonified Lovin' (Tough Guys) - Chromeo

Intervals:
1) Loca - Shakira
2) Good Feeling - Flo Rida
3) Flashback - Calvin Harris
4) Please Don't Go - Mike Posner

Tempo:
1) Fire Burning - Sean Kingston
2) Dynamite - Taio Cruz
3) Bonita - Pimps of Joytime
4) I Like It (featuring Pitbull) - Enrique Iglesias

Long Hills:
1) Rolling in the Deep - Adele
2) Don't Stop Believin' - Journey
3) Burn Rubber - Gap Band
4) OMG - Usher

Cool Down:
1) Walking on a Dream - Empire of the Sun
2) Ain't No Love in the Heart of the City - Bobby "Blue" Bland
3)  Wagon Wheel - Old Crow Medicine Machine
4) Silver Words - Ken Boothe

Holiday Workouts:
1) All I Want for Christmas - Mariah Carey
2) Last Christmas - Wham!
3) Miracle - Matisyahu

Bathing Suit for Running - Part 2 - Class Recommendation

Last Thursday I took the plunge into deep water running.  I highly recommend for everyone else to do the same.  Check out Robert Valentin's Blue Ocean Swimming classes on Wednesday and Thursday nights  in midtown Manhattan at the pool in St. Bartholomew's Church located at 109 East 50th Street (between Park Avenue and Lexington Avenue).  Robert is an excellent instructor who keeps you entertained and your workout honest the entire time.

Classes are an amazing cross training option for anyone interested in an intense cardio workout that requires you to "run" in the deep end of the pool for an entire hour engaging your core while you try not to drown.  It's a perfect workout for injured and non-injured runners, expecting moms, and fitness gurus.   I'll be there every Thursday or Wednesday this month! Come join me!

A special thanks to Nike and Vip.Zappos for the overnight express shipment of my new pool workout bathing suit top and bottom!

Bathing Suit for Running?

Tomorrow I take on deep water running for the first time ever and I'm on the hunt for a sport appropriate bathing suit.  In the meantime, congrats to a friend, Danielle Quatrochi, on showing us what it means to set goals and then ACCOMPLISH them!

Remember, this holiday season, to commit to helping others achieve their goals too.  Support, cheer and ask for updates.

Happy swimming/running?!

ABCEMBER is Here!

Why wait for 2012 to start working on your six pack abs resolution? Instead, make December all about the core - or, rather, Abcember! You can always fit in 20 minutes of exercise a day somewhere in your busy holiday schedule and core exercises require nothing more than a little bit of floor space in your own home. So, get crunching this December and begin training for your next in 2012 with a core that's built for speed with the following workout:

WORKOUT GOAL: 20-30 minutes of core work at least three times a week during the entire month of December.

Plank (1 minute)

1. Begin lying face down, resting on your forearms. Push off the floor, raising up on to toes and forearms so your body is parallel to the floor.


2. Focus on pulling your abdominal in, keeping your tailbone tucked under and your back flat.


3. Prevent your bottom from sticking in the air or sagging in the middle, making a straight line from your head to your heels. Make sure you are looking slight forward so a not to put strain on the neck.


4. Hold for 30 seconds to a minute, lower and repeat for 2-3 sets.

Side Plank (30 seconds each side)

1. Lie on your right side. Keep your right forearm flat on the floor (at a right angle from your body), and your feet stacked.


2. Lift your body up on to your forearm and the side of your right foot so your body is parallel to the floor


3. Aim for a straight line between your head and feet.


4. Rest your left arm by your side or lift it straight up towards the sky.


5. Hold for 30 seconds. Turn around and repeat on your left side. Repeat for 2-3 sets. Progress to holding position for up to a full minute.

Plank Walks (30 seconds)

1. Start in the push up plank position with abs tight and arms straight and hands shoulder-width arm under your shoulders and neck slight up so you are looking out in front of you.


2. Bend one arm to bring the elbow and forearm to the floor.


3. Bring the other arm down so you are in regular plank position with your forearms on the floor (elbows on the ground directly under your shoulders.


4. Push back up to the start position and repeat lowering the other side first.


5. Alternate lowering and raising your arms for 30 seconds working up to 1 minute. Repeat for 2-3 sets.

Leg Raises (1 minute)

1. Lie on your back with legs straight up in the air, 90-degrees from your body. Place arms straight down along the side of your body or tuck hands under the small of your back. Head flat against the floor.


2. Keeping your legs straight and feet together with toes point out, slowly lower legs as far as you can towards the floor without touching the floor or bringing your head off the ground.


3. Hold for 2 seconds and then return to start position keeping your belly button drawn in the entire time.


4. Repeat for 30 seconds up to 1 minute. Repeat for 2-3 sets.

Mountain Climbers (1 minute)

1. Start in the push up position with your back flat, hips low and weight over your shoulders.


2. Keeping your hands on the ground and head looking out in front of your, push off/jump one foot up towards your hands, keeping your knee between your arm and back and hips low.


3. Swap your feet back and forward as fast as you can, without losing form, so you are alternating foot placement as you are running in place. Be sure to keep your back straight.


4. Continue for 30 seconds working up to 1 minute. Repeat 2-3 times. Start on your hands and knees and get into in a sprinter’s start position.

Opposite Arm/Leg Extension (1 min/30 sec each side)

1. Kneel on all fours with back flat and palms flat on the ground.


2. Extend the left arm and right leg out.


3. Squeeze your abs as you bring left elbow and right knee together under your torso curling your back up as you bring them in towards each other.


4. Hold for 3 seconds in both extended out and crunched in positions. Repeat one side for 30 seconds and then switch sides. Repeat 2-3 sets.

Russian Twists (1 minute)

1. Sit with your knees bent and feet crossed.


2. Lean back until your abs burn (back straight).


3. Hold arms out in front of you with hands clasped together.


4. Twist your upper body to move both arms to touch the ground to the outside of one hip. Repeat moving arms from side of the hip to the other side for 30 seconds working up to 1 minute. Repeat for 2-3 sets.

Crazy Ivans (1 minute)

1. Sit with your knees bent and feet crossed a few inches off the floor (modified: leave your feet on the floor)


2. Lean back until your abs burn. Make sure to keep your back straight.


3. Clasp your hands together and bring your arms straight out touching the ground outside of your right hip.


4. Rotate through the upper body to bring your hands up over the opposite shoulder, then down to the same hip, and repeat. Keep head facing forward during the entire time.


5. Switch to the other side after 30 seconds and repeat for another 30 seconds. Repeat for 2-3 sets.

Toe Touches (30 seconds)

1. Lie on your back with arms and legs straight up in the air.


2. Using your abs, reach towards your toes with your arms.


3. Return to start position and repeat for 30 seconds. Try to keep your shoulders from touching the ground on your way back to the start position so your abs remain engaged the entire time.


4. Continue for 30 seconds working up to 1 minute. Repeat for 2-3 sets.

Bridge Lift (30 seconds)

1. Lie on y on your back with your hands at your sides and palms facing down. Bend your legs so that your feet are flat on the ground and directly below your knees.


2. Fire your glutes by driving your heels into the ground to raise your hips. Your hips should create a straight line from the knee through the hip and shoulder. Again, maintain this position by firing the glutes (driving the heels into the ground) and not flexing the lumbar spine. You should feel it mainly in your glutes and hamstrings, not your back.


3. At the top point, draw in the abdominals (pull your belly button toward your spine) and hold.


4. Hold for 30 seconds for 3 sets. If your legs fatigue and your hips drop before the 30 seconds, reduce each set to 15 seconds.

Bicycle Crunches (1 minute)

1. Lie flat on the floor with your lower back pressed to the ground and contract your core muscles. With your hands gently holding your head, lift your knees to about a 45-degree angle.


2. Slowly, at first, go through a bicycle pedal motion alternately touching your elbows to the opposite knees as you twist back and forth.


3. Continue for 30 seconds working up to a minute. Repeat for 2-3 sets.

Supermans (20 reps)

1. Lie on your stomach with legs straight and feet together and arms straight up by your head.


2. Lift both arms and legs a few inches off the floor and hold for 3 seconds. Keep feet pressed together and arms straight out passed your head.


3. Lower and repeat 20 times. Repeat for 2-3 sets.