We received a request to compile all of our Workout of the Week mini-challenges in one place! We thought it was a great idea, so here you go! We will update this blog every week we release a new workout, so check in here if you miss a week, or just want to try all of the challenges! We release a Challenge of the Week to our Twitter, Instagram, and Facebook pages on Thursdays, so check in on those platforms to try the latest one!
Hi #RTEfam! We are going to start releasing weekly mini-challenges for you all to try this summer. You can use them as cross-training, supplementary challenges, or just motivation to keep trying new things! This week's challenge is: do 15 burpees in a row! burpees are a great full-body, high-intensity exercise that will get your heart rate up and your blood pumping! If you don't know what a burpee is, here's a helpful link:https://www.wikihow.life/
These are pretty hard, but a great cardio workout! They target your legs and make you use muscles in a way running doesn't. The explosive jumping motion is not only great for strengthening, but will also work your cardiovascular system! If you don't know how to do a jump squat, this will help you:https://
It is so important to target core endurance! As difficult as it is, incorporating planks into your workouts improves you stability, posture, balance, and alignment! Just make sure you have good form 😉It's harder, but better! Here's how to do a proper plank: https://youtu.be/
Jump roping is a great way to warm up for any workout! It's dynamic, it gets your heart rate up, and it's great for coordination! See how long you can jump rope for this week 😆
These are HARD! If you can do 20 in a row without rest, then you are HARDCORE! These target your core and obliques, an area we as runners and cardio fiends don't often isolate. Good luck, and let us know how you do!
Here's a quick instructional video on how to do it:https://www.youtube.com/
It's simple but not easy! Wall sits engage your core as well as your legs. Holding the position may seem like no big deal to some, but 2 minutes can feel like an eternity! Good luck 💪🏼
Here's how to do a wall sit: http://
Get those legs burning! If these are easy for you, try adding weight or increasing the reps 💪🏼remember to keep your core engaged, and use your major leg muscles to CONTROL your movement! Good luck and let us know how it goes!
How to do lunge squats: https://www.shape.com/strength-training-basics-how-do-lunge
Supermans are a great counter exercise to everything core-related! Are you doing lots of planks, crunches, ab bikes, etc? Do a set of Supermans to balance that out and not throw your body out of whack.
Here's how to do it: https://
Time for some upper body work! Push ups are HARD but there are several ways you can modify them to make them possible. They target not only your arms and upper body, but, when done correctly, they'll work your core as well! Good luck 💪🏼
Glutes are our largest skeletal muscle, and very important for the structure of our body! They not only move our legs, but they also support our back, help maintain good posture, and stabilize our pelvis. Show them some tough love and activate them this week!
Alright, here's a complicated one for you! While the movement itself is not as physically demanding as some of our other challenges, it can be a bit of a brain-workout! Dead bugs target your abs/ core and build stability. If you can do these, you can figure out any movement!
How to do it: https://www.youtube.com/
Calves are super important! Targeting them specifically can prevent cramping, improve stabilization, and help avoid injury. Anyone who walks or runs will know how significant calves are to a healthy stride and step, but even if your don't exercise on your feet, strengthening these muscles has many benefits. Good luck!
Note: we would like to dedicate this week's workout to Jason and Cindie Tregler who visited us at #RTEHQ yesterday!
Here's how to do them:https://www.dummies.com/
We know it's not Thursday yet, but we have something special for tomorrow! So we are posting our #challengeoftheweek a little early 😊 Pull-ups are HARD. Not everyone can do them, and no one should feel bad for not being able to do even one! But DON'T be discouraged! Even assisted pull-ups can help develop your upper body, which often goes un-developed for endurance athletes. Even if we don't intend on pulling ourselves up a vertical surface any time soon, it is important to balance the body and challenge different muscle groups. So give it a shot! And if pull ups sound intimidating, dangerous, or just plain boring, then try something else that uses your arms more than your legs. Rock climbing, experimenting on monkey bars, or even just hanging on a pull up bar will help engage not only your arms, but your shoulders, back, lats and core. Tell us how it goes!
How to do a Pull-Up: find a bar that can support your weight and from which you can comfortably hang without your feet touching the ground (you may have to jump, or stand on something to reach it at first). Grasp it so that the back of your hands are facing you, and wrap your fingers and thumbs around the bar so that bar is encircled by your hand. Engage your core, and begin to pull yourself up. Your lats (the side of your back just below your shoulder blades) should be the first muscle your start pulling with. In a smooth, controlled motion, bend your arms at the elbows until your chin is above the bar. Slowly lower yourself (DO NOT drop— this can cause injury and a lot of pain) until you are back at the starting position, but not in a slack hang (keep . your core, lats, and shoulders engaged). Repeat until failure or you complete a set.