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March 19, 2014 · 6:45 am

Unbreakable Strength Plus Run Spartan Workout

O M G! Guys, yesterday’s yoga flexibility routine was FANTASTIC! The majority of stretches were hip stretches, and believe you me, it was EXACTLY what I needed after my disastrous Monday 10 km run. You should definitely give it a try too!

This was me in the end of the workout.

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Today is strength training *you can also read it as one of Olena’s biggest opportunities haha!*. This kid makes it look so easy though!!!

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*HOW CUTE THIS PICTURE ISSSS?! I’m dying!!!*

Anyhow, back to serious business! I mean, everything is serious about training for the Spartan Race 🙂

Repeat four times (taken from the Spartan training guide):

– Dumbbell Lunge 30 seconds each leg

– Split Lunge Jumps 30 seconds

– Plank Walk 45 seconds

– Shoulder taps 45 seconds

** 3-minute rest between sets

Run 20 minutes with heart rate in zone 3. (+ 30 squats for 30 days Spartan challenge!!!)

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How do you challenge yourself? Any plans to participate in an obstacle course this year? If so, which one?

xoxo
Olena

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Filed under Fitness, Health

Tagged as 30-day challenge, fitness, health, Lunges, plank, running, Spartan Race, Squats, Strength training, weight loss

February 26, 2014 · 6:45 am

Get Low: The King Of Exercises, The Squat

As you already know, I LOVE high impact exercises that could be done anywhere. I have long declared my love for burpees, planks, push ups and pull ups. However, there is yet another exercise out there that constantly challenges me and gets my heart pumping. THE SQUAT.

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It’s really a full body exercise, even if you don’t see it as such. Why? Because it strengthens your legs, butt, lower back and upper body at the same time. What I personally tend to forget, though, is that there are many variations of this workout. Not only that, but the squats can be done with or without weights. The following squat variations where found at Women’s Health Magazine.

Body-Weight Squat

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Body-Weight Jump Squat

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Pistol Squat

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Wide-Stance Barbell Squat

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Barbell Stiff Squat

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Braced Squat

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Dumbbell Split Squat

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It is crucial to keep in mind that quality is more important than quantity not only for your overall fitness, but also for your health. According to Built Lean, the proper squat must be done following the next techniques:

Hip hinge: “Each time you squat you should hinge your hips so that your butt moves backwards during the downward phase of the squat, your knees will no longer protrude well over your toes (if you are tall, this may happen, but make sure it does not put pressure on your knees). Finally, the pressure of the squat will be on your heels instead of your toes and you will be able to get more depth to your squat.”
Straight head position: Do not round your neck.
Chest out, shoulders back: Make sure your spine is in proper alignment.
Slightly arched lower back: You should keep your lower back flat, to slightly arched as you squat.
Athletic stance, toes pointed out
Exhale up, inhale down
Depth of the squat: “In general, try to shoot for your hamstrings about parallel with the floor, which deeply engages your thighs, hips, and glutes.”