Workouts for Week of 3/28

Welcome to the last week of March! Here are your workouts for Monday, Wednesday and Friday. Tuesday and Thursday will be led by Jacob! I am also going to start posting a nutrition challenge each week, as the days get lighter, local food seems fresher, and motivation is higher!

Monday 3/28
5-10 minute warmup on treadmill or bike. 3-5 rounds of: 5 burpees/ 50 air squats, 5 burpees/ 40 bicycles, 5 burpees/ 30 kb swing, 5 burpees/ 20 clean and press (10 each side), 5 burpees/10 bear crawls.

Wednesday 3/30
Optional on your own: 5 minute warm up. Run 8 laps around the track as fast as possible. Record your time for future reference! Then, do 3 rounds of 10 pushups, 20 squats, 30 crunches, and 40 lunges (20 each leg). Have a restful weekend!

Friday 4/1 (3 part workout)
A. 20 minute progression bike (10 easy, then 4/3/2/1 getting progressively harder)
B. 30 minutes of spin 1 minutes…10 pushups, 10 squats, 10 row each side, 10 planks with bicycle: 2 minutes and 20, 3 minutes and 30…..etc, etc!
C. Cooldown and lots of stretching!

Nutrition Tip of the Week:

images

Crowd in a fruit and vegetable at every meal: It is more fun to add things to our diet than deprive ourselves and take things away. Try committing to a fruit or veggie at every meal and snack throughout the day.
a. For Breakfast, have a green smoothie, a veggie and egg scramble, or some yogurt with fruit
b. For lunch and dinner, add veggies to soups, use spaghetti squash in place of pasta, and mashed cauliflower instead of mashed potatoes
c. With baked goods, replace some oil or butter with veggie purees (See recipe!)
d. Try fruit for dessert and crudités with dip for snacks in place of chips.
e. When all else fails, you can use a veggie powder, such as “amazing grass” or “greens plus” as a supplement.

Workout Monday 3/21

Get ready to sweat on Mondays for the next few weeks! We will turn Mondays in to long metabolic conditioning sessions (30-40 minutes) with contituous lifting and kettlebell and body weight work.

This week, we will begin with a 4 part metcon:

Part 1: warm up 10 minutes with 30 sec hard/30 easy for the 2nd 5 minutes
Part 2: 3 rounds of 50 jump rope or jumping jacks, 25 wall balls, 15 kettlebell swings, 5 pullups
Part 3: 3 rounds of 40 squats, 30 rows (15 each side), 20 reps pushup to side plank, 10 v ups
Part 4: core routine 3 rounds of (1 minute wall sit, 1 minute bridge, 1 minute plank)

Stretch!

Week of 3/14-3/18

While I am away, enjoy these midday workouts to keep your fitness up and momentum going! Jacob will start teaching on Tuesday/Thursday this week, but I am adding in an alternate workout for each day in case you need to come at an alternate time! I will miss you, but will come back refreshed and ready to teach next week!

Monday 3/14
Warm up 5-10 minutes on cardio machine of choice
10 minutes of
even minutes: reverse fly
odd minutes burpees
rest 1 minute
10 minutes of
even minutes: squat to press
odd minutes: Russian twists
rest 1 minute
10 minutes of
even minutes: kettlebell swing
odd minutes lunge with twist
Stretch!

Tuesday 3/15
10 minutes on machine of choice.
Grassy hill sprints: 25 minutes of: sprint up hill, run down hill (or run up and down stairs 3 times), 15 pushups with side plank, 15 squats, 15 burpees with perfect form, 15 bicycles each leg, 15 mountain climbers each leg. Stretch

Wednesday 3/16
Cardio Day! 10 minute warmup, 10 by 1 minute hard/1 minute easy, 10 minute cooldown and stretch

Thursday 3/17
10 minute warmup on treadmill or bike. 20 minutes of as many rounds as possible: 5 pullups or low rows, 10 pushups, 15 squats, 20 bicycles each leg. Stretch

Friday 3/18
If it is nice out, get out for a 45 minute run or walk. If it is gloomy, work out on a machine:
5 minute warmup, 5 minutes hard/1 minute easy/4 minutes harder/1 minute easy/3 minutes harder/1 minute easy/2 minutes harder/1 minute easy/1 minute harder/1 minute easy/5×30 seconds hardest/1 minute easy, 5 minute cooldown

Workout Tuesday 3/8 and Wednesday 3/9

Today, Patti Mantia will lead a weight and cardio session at noon!

Tomorrow at noon, I will lead an outdoor workout. It is supposed to be gorgeous! We will do a walk/run warmup for 10 minutes followed by a kettlebell and run/walk routine:

20 minutes of:
30 kettlebell swings
15 kettlebell presses
10 russian twists each side
5 rows each side
1 hill sprint/jog back down

5 minutes walk/jog cooldown

Look forward to seeing you all then!

Spinning is cancelled this Friday due to an off campus meeting. For our Thursday 12:30 workout, we will incorporate spinning.

Next week, Laura will be out on vacation. Check the blog this weekend for next week’s instructions!

Workout Monday 3/7

Today we will do tabata! Check out this article to see what the purpose of tabata is!

Warm up 10 minutes, then right in to tabata on machine (8 rounds of 20 sec hard/10 sec easy on machine of choice)
rest 1 minute
tabata burpees
rest 1 minute
tabata pullup or low row
rest 1 minute
tabata squats
rest 1 minute
tabata on machine of choice followed by 5 minute cooldown

stretch!

Workout Thursday 3/3

Today I will be at an off campus meeting until 12:30. I trust all my exercise enthusiasts will be able to set up on your own!!!

5 minute warmup
4 rounds of:
5 manmakers, 5 burpees, 5 lunges each side, 5 pullups, 5 minutes on cardio machine at a moderate pace

Stretch!!!

Look forward to seeing you all at spinning tomorrow! I will add in a short 10 minute kettlebell routine at the end of spinning to make up for missing today 🙂

Workout Wednesday 3/2

Wednesday is a cardio day! We will do an hour of power on the treadmill or elliptical or bike or outside if it is nice! I will plan on leading a workout around the track and hills if people are up for some outside running!

We will go for 1 hour at a steady pace. Every few minutes we will throw in a few intervals. We will meet at 11:55 in the lobby and return by 1pm! If you plan to do this on your own, try the following:

10 minute warmup
30-40 minutes of 1:30 steady/0:30 sprint
5-10 minute cooldown

(total 45-60 minutes)

Workout Tuesday 3/1

Happy Tuesday! Here is the workout from Patti Mantia! Looks like a killer 🙂

5 minutes for each:
warm up
treadmill medium intensity
ellyptical high intensity
25 squats
25 push ups
25 pull ups (ok to use gravitron)
plank 30 seconds – face down & both sides

5 minutes for each:
rowing
stair climbing machine
cool down on bike
25 squats
25 push ups
25 pull ups (ok to use gravitron)
plank 30 seconds – face down & both sides
stretch