Workout Thursday 2/4

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:



Workouts Tuesday 2/2 and Wednesday 2/3

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 Res

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!