August 15, 2019 3 min read

Hi Fam!

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!

June 13th:

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/Do-a-Burpee Good luck!

June 20th:

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://www.wikihow.fitness/Do-Jump-Squats

June 27th:

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/B296mZDhrP4

July 11th:

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 😆

July 18th:

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/watch?v=tK-bVIj2xZ0

July 25th:

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://blog.anytimefitness.com/how-to-do-a-perfect-wall-sit-boost-it/

August 1st:

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/fitness/workouts/know-your-basics-how-do-lunge 

 

August 8th:

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://www.coachmag.co.uk/back-exercises/1726/how-to-do-the-superman-exercise

 August 15th:

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 💪🏼

 

August 22nd: 

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!⁠


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