Workout Thursday 2/25

Today, we will work with some weights and kettlebells!

Warm up 10 minutes

10 manmakers
20 kettlebell swings
30 russian twists (15 each side)
40 goblet squats
8 man makers
18 kettlebell swings
28 Russian twists
38 goblet squats
6 man makers
16 kettlebell swings
26 Russian twists
36 goblet squats
4 man makers
14 kettlebell swings
24 Russian twists
34 goblet squats
2 man makers
12 kettlebell swings
22 Russian twists
32 goblet squats

(or as far as you can get in 30 minutes!)

looong stretch at the end!

Workout Wednesday 2/24

Happy Wednesday, everyone! Unfortunately, I will not be able to join in the fun today due to a series of meetings. Come on down to Bartley Center and complete this workout on your own time today. Tomorrow I will be leading a 12:30 kettlebell circuit!

Warm up 10 minutes on machine of choice

2 minutes hard cardio
1 minute bicycles
1 minute manmakers
1 minute plank

repeat 5 times

cool down 5 minutes

Workout Tuesday 2/23

Today I will be subbing for Patti! We will do a combination of tempo cardio work and traditional lifting. We will start at 12:30, and then have a special guest, Molly Hoyt, coming to visit at 1:15 to talk about Girls on the Run while we stretch!

1. cardio: warm up in to a comfortable pace over 10 minutes. Then, do 5 rounds of 2 minutes at 1.0mph above “comfortable pace”/2 minutes at “comfortable pace”. For instance, if you are comfortable at 6.0mph, you will alternate between 6.0 and 7.0mph!

2. Traditional lift: We will take 10 minutes after cardio to do 1 round of 15-20 reps of each of the following exercises at a challenging weight:

overhead press
high row
weighted lunges or split squat (10 each side)

We will meet in the lobby to stretch at 1:15, and Molly will join us to talk about Girls on the Run and how we can get involved!

Spinning will be cancelled this week due to a meeting I have to attend, so we will be doing a metcon tomorrow from noon to 1pm, spinning on Thursday at 12:30pm and I will have a cardio workout for people to do on your own on Friday!

Workout Monday 2/22

Today we will do a repeat of a workout we did a few weeks ago. It is great if you can keep track of your reps for each and monitor your progress when we repeat workouts!

Monitoring fitness goals and progress as well as food intake is shown to lead to great results!


Workout today:

warm up 10 minutes on machine of choice

5 rounds of: 4 minutes EMOM

  1. Burpees
  2. kettlebell swings
  3. bent over row (30 sec each arm)
  4. butterfly situps

Rest 1 minute

In this workout, aim to get the same number of reps each time through!

10 minutes on machine of choice to finish off with alternating 1 minute flat/1 minute hill!

Workout Thursday 2/18

Hello everyone! Today we will piece together a number of movements we have practiced over the past few weeks and recreate a “12 days of Christmas” type workout…except today, we will be doing the “12 days til March” workout! Links to all exercises should be in previous posts:

Just like the 12 days of Christmas song, you will do one pull up…then 2 sets of stairs and 1 pull up, then 3 man makers, 2 sets of stairs, 1 pull up…etc, etc

1. Pull-up
2. Sets of stairs
3. Man makers
4. High pull to overhead press
5. Lateral raises
6. Kettle bell swing
7. Figure 8s with kettle bell
8. Around the body passes with kettle bell
9. Burpees
10. Kettle bell rows each arm
11. Kettle bell cleans each arm
12. 15 second sprint/15 second rest on machine of choice

Tuesday 2/16 and Wednesday 2/17 Workouts

Since there is a delay today, I imagine some of you might be working out on your own. I will be running a special kettlebell class from noon to 12:45 tomorrow, Wednesday 2/17. So, if you would like to get in your run today while you likely have an on your own workout, please do!

Tuesday 2/16
Workout with Patti or….

10 minute warmup
1 minute hard, 1 minute easy, 2 minutes harder, 1 minute easy, 3 minutes harderd, 1 minute easy, 4 minutes harder, 1 minute easy, 3 minutes harder, 1 minute easy, 2 minutes harder, 1 minute easy, 1 minute hardest, 1 minute easy, 5 by 30 second sprint, 1 minute easy, 5 minute cooldown.

Start your first minute at a comfortable pace and keep increasing the pace each rep by 0.1-0.2 miles per hour

Wednesday 2/17
Kettlebell and Dumbell routine

10 minute warmup
10 manmakers, 20 kettlebell swings, 30 lunges (15 each leg), 40 squats, 50 pushups, 60 sit ups, 50 pushups, 40 squats, 30 lunges (15 each leg), 20 kettlebell swings, 10 manmakers
10 minutes steady on cardio machine with 30 second sprints every 2 minutes (on 1:30, 3:30, 5:30, 7:30, 9:30)