Tag: program

Movement, Ultra Running, Ultra Training

3 Proven Ultra-Running Principles + Simple Training Plan

Corie Muldoon

No overthinking, just proven methods:

Your 3 proven principles:

  1. 10% mileage bump each week
  2. 1 speed + 1 long run (official training)
  3. 3 weeks up, 1 week deload (time on feet)

Base building (8+ weeks):

  • 2 runs/week, 1 hour each
  • Walk/runs (no pressure, just movement)
  • Building the habit and routine back
  • Getting body ready for official training

Official training (5+ months):

  • Apply the 3 principles
  • Introduce speed work
  • Build long runs
  • Progress toward Ultra-distance capacity (32 miles+)

Reminders:

The key is feeling your body out. Give yourself time to build up to ultra distance capacity. Adapt naturally through training to avoid injuries. Make a plan and adjust as needed. Stay flexible yet focused. Compete with yourself. Know your surroundings. Be prepared, and ready to problem solve. Smile and have a positive attitude. Remember: this too shall pass*. God’s speed.

* “This too shall pass” is a proverb highlighting the temporary nature of all human experiences, meaning both good times and bad times are temporary and will eventually end. It is a mantra for resilience, reminding people to endure suffering with patience & to savor fleeting joyful moments

Workout Programs

Pump Your Pumpkin: Fall Booty Workout Program

Corie Muldoon

Improve your posture, shape your booty, and boost your confidence.

This 6-week program is perfect for beginners and athletes looking to add a booty routine to their workout plan. No equipment is needed!

Start this program anytime, all you need is: 30 minutes, 3 days a week

And this can be done anywhere! Home, gym, work, park, hotel room, etc

During these next few weeks, we’ll use targeted exercises to build your glute and core muscles. Let’s get pumping!

Pump Your Pumpkin

10 Rules to Live By
Week 1: Ignite
Week 2: Sculpt
Week 3: Intensify
Week 4: Stabilize
Week 5: Energize
Week 6: Radiate
10 Tips for Best Results

10 Rules to Live By

You are the x factor. What you put in, is what you get out

What you eat and do with your free time matters:

  • Drink plenty of water
  • Eat protein, fiber, vitamins, minerals
  • Get enough sleep
  • Cut out alcohol
  • Avoid junk food at all costs
  • 30 minutes of movement daily
  • Build a positive mindset
  • Keep your circle tight
  • Be mindful of what you say ‘yes’ to
  • Filter what content you consume

Week 1: Ignite

Kick-start your journey with foundational exercises

  • Duration: 30 minutes, Monday Wednesday Friday
  • 3 rounds, 60-second rest between sets

Upper Glutes

Full Glutes

Lower Glutes

Week 2: Sculpt

Build strength with these essential moves

  • Duration: 30 minutes, Monday Wednesday Friday
  • 3 rounds, 60-second rest between sets

Glute Shape

Glute Burn

Glute Lift

Week 3: Intensify

Intensify your workout with advanced exercises

  • Duration: 30 minutes, Monday Wednesday Friday
  • 3 rounds, 60-second rest between sets

Upper Glute Focus

Full Glute Blast

Lower Glute Focus

Week 4: Stabilize

Engage your core for enhanced glute activation

  • Duration: 30 minutes, Monday Wednesday Friday
  • 3 rounds, 60-second rest between sets

Core-Glute Combo

Core Strength

Glute Stability

Week 5: Energize

Boost your glutes with explosive moves

  • Duration: 30 minutes, Monday Wednesday Friday
  • 3 rounds, 60-second rest between sets

Power Glutes

Glute Endurance

Dynamic Glutes

Week 6: Radiate

Refine your glutes with targeted exercises

  • Duration: 30 minutes, Monday Wednesday Friday
  • 3 rounds, 60-second rest between sets

Glute Definition

Full Glute Perfection

Glute Lift

10 Tips for Best Results

  1. Take 5-minutes to warm up & cool down
  2. Keep movements slow and controlled
  3. Engage your core and glutes throughout exercises
  4. Use a booty band to add more resistance
  5. Restart at week 1 once you finish week 6 to keep going
  6. Try to get in a 20-minute cardio session daily
  7. Add in a 15-minute upper body workout 3 times a week
  8. Add in flexibility, mobility, & yoga to your weekly routine
  9. Bump up cardio as the weather gets warmer
  10. Save this blog, send to a friend, find a workout partner

And there you have it! A simple, effective, and totally free six-week workout program to help you achieve the booty of your dreams!

Remember to stay consistent, listen to your body, and celebrate your progress along the way. Email corebycorie@gmail.com if you have questions, etc.

Share Your Progress!

✨ Tag @corebycorie on social media so we can follow your journey! Use and follow our hashtag #corebycorie to share with the community ✨

Pump Your Pumpkin

Week 1: Ignite
Week 2: Sculpt
Week 3: Intensify
Week 4: Stabilize
Week 5: Energize
Week 6: Radiate
10 Tips for Best Results

Workout Programs

6 Weeks to Perky Cheeks: Bodyweight Workout Program

Corie Muldoon

→ Download 6 Weeks to Perky Cheeks PDF ←

Improve your posture, shape your booty, and boost your confidence.

This 6-week program is perfect for beginners and athletes looking to add a booty routine to their workout plan. No equipment is needed!

During these next few weeks, we’ll use targeted exercises to build your glute and core muscles.

You can start this program anytime, all you need is:

  • 30 minutes, 3 days a week

And this can be done anywhere:

  • Home, gym, work, park, hotel room, etc

Remember: when you’re on the program, be on the program.

6 Weeks to Perky Cheeks

10 Rules to Live By
Week 1: Ignite
Week 2: Sculpt
Week 3: Intensify
Week 4: Stabilize
Week 5: Energize
Week 6: Radiate
10 Tips for Best Results

10 Rules to Live By

You are the x factor. What you put in, is what you get out.

What you eat and do with your free time matters:

  • Drink plenty of water
  • Eat protein, fiber, vitamins, minerals
  • Get enough sleep
  • Cut out alcohol
  • Avoid junk food at all costs
  • 30 minutes of movement daily
  • Build a positive mindset
  • Keep your circle tight
  • Be mindful of what you say ‘yes’ to
  • Filter what content you consume

Week 1: Ignite

Kick-start your journey with foundational exercises

  • Duration: 30 minutes, Monday Wednesday Friday
  • 2 rounds, 90-second rest between sets

Upper Glutes

Lower Glutes

Full Glutes

Week 2: Sculpt

Build strength with these essential moves

  • Duration: 30 minutes, Monday Wednesday Friday
  • 2 rounds, 90-second rest between sets

Glute Shape

Glute Lift

Glute Burn

Week 3: Intensify

Intensify your workout with advanced exercises

  • Duration: 30 minutes, Monday Wednesday Friday
  • 2 rounds, 90-second rest between sets

Upper Glute Focus

Lower Glute Focus

Full Glute Blast

Week 4: Stabilize

Engage your core for enhanced glute activation

  • Duration: 30 minutes, Monday Wednesday Friday
  • 2 rounds, 90-second rest between sets

Core-Glute Combo

Glute Stability

Core Strength

Week 5: Energize

Boost your glutes with explosive moves

  • Duration: 30 minutes, Monday Wednesday Friday
  • 2 rounds, 90-second rest between sets

Power Glutes

Dynamic Glutes

Glute Endurance

Week 6: Radiate

Refine your glutes with targeted exercises

  • Duration: 30 minutes, Monday Wednesday Friday
  • 2 rounds, 90-second rest between sets

Glute Definition

Glute Lift

Full Glute Perfection

10 Tips for Best Results

  1. Take 5-minutes to warm up & cool down
  2. Keep movements slow and controlled
  3. Engage your core and glutes throughout exercises
  4. Use a booty band to add more resistance
  5. Restart at week 1 once you finish week 6 to keep going
  6. Try to get in a 20-minute cardio session daily
  7. Add in a 15-minute upper body workout 3 times a week
  8. Add in flexibility, mobility, & yoga to your weekly routine
  9. Bump up cardio as the weather gets warmer
  10. Save this blog, send to a friend, find a workout partner

And there you have it! A simple, effective, and totally free six-week workout program to help you achieve the booty of your dreams!

Remember to stay consistent, listen to your body, and celebrate your progress along the way. Email corebycorie@gmail.com if you have questions, etc.

Share Your Progress!

✨ Tag @corebycorie on social media so we can follow your journey! Use and follow our hashtag #corebycorie to share with the community ✨

6 Weeks to Perky Cheeks

Week 1: Ignite
Week 2: Sculpt
Week 3: Intensify
Week 4: Stabilize
Week 5: Energize
Week 6: Radiate
10 Tips for Best Results

→ Download 6 Weeks to Perky Cheeks PDF ←