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:

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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.

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