Happy Thursday, everyone! Today we will be doing some kettlebell metabolic conditioning. We will warm up 10 minute on machine of choice and do a 30 minute workout repeating this sequence (20 reps of each) followed by 2 minutes of cardio over and over until we hit the 30 minute mark!
Join Patti Mantia at noon in the weightroom today for a workout! Or, if you missed yesterday, try doing that workout today! Note: if you don’t have access to kettlebells for the swings, you can substitute a 30 second plank hold.
Tomorrow (Wednesday 2/10), I will not be available to lead the workout. Head outside for a little winter fun in the snow, or do the following treadmill workout:
warm up 10 minutes
21 minute progression run: 6 minutes at easy pace, 5 minutes at 0.2mph harder, 4 minutes at 0.2mph harder, 3 minutes at 0.2mph harder, 2 minutes at 0.2mph harder, 1 minute max effort.
It might look something like this:
6 minutes at 5.8mph
5 minutes at 6.0mph
4 minutes at 6.2mph
3 minutes at 6.4mph
2 minutes at 6.6mph
1 minute at 7mph hardest
Cool down 5 minutes
It’s a new week and we have some great new workouts planned!
Today we will introduce a new movement, the dumbell thruster, and do some metabolic conditioning:
Warmup: 10 minutes on machine of choice
Walk through: 5 pushups, 5 thrusters, 5 American Kettlebell swings, pull up modifications
Metcon: 5 rounds of: 10 pushups, 15 thrusters, 20 Kettlebell swings, max effort pull ups, 3 minute run/elliptical/stairs at challenging pace
There is finally snow on the ground! Your assignment this weekend: Get out and play!
And if you are looking for something warm to make and eat this weekend, try one of these soup ideas!
Happy Friday! Today, we will do the following Pyramid cycling workout with a 10 minute warmup rather than 5:
We will finish up with a long stretch session and take a little time to talk about our consistency goals this month!
Today, we will work our muscles and math skills and do a 20 minute metabolic conditioning progression.
Warmup 10 minutes on machine of choice.
20 minute progression: Do as many reps as possible in 20 minutes of the following sequence:
1 manmaker, 2 plie squats, 3 lat raises, 4 1-leg deadlifts, 5 v-ups (or modified)
2 manmakers, 3 squats, 4 lat raises, 5 1-leg deadlifts, 6 v-ups
3 manmakers, 4 squats, 5 lat raises, 6 1 leg deadlifts, 7 v-ups
………continue progression until you hit 20 minutes
Cooldown and Core Routine:
For those of you working out on Tuesday at noon, Patti Mantia will be at the Bartley Center to lead you through a fun and challenging mixture of weights and cardio.
For me, Tuesday is a great day to recover from Monday’s tough workout and get in a little yoga. Try this great yoga for runners video, especially if you are increasing your running volume and intensity to prepare for a big race!
For those of you training on Wednesday, feel free to either:
Meet me at 11:30 at the Bartley Center for a 4 or 8 mile loop around Ashley Reservoir
Ashley Reservoir is right across the street from the college and has a flat, soft surface running path all the way around!
Do the following workout at the Bartley Center on the treadmill or other machine of choice:
Warm up 10 minutes; Alternate 1 minute steady/1 minute 1mph faster/1 minute easyx10; 5 minutes cooldown.
1 minute steady should be right around where you can hold pace for an hour. For instance, if you can run 6 miles in 1 hour, “steady” is 6mph. Then, you increase your pace to 7mph for 1 minute. On the third minute, you go down to 4.5-5mph for a little rest. You repeat this sequence 10 times, or as time permits!