Week of Monday 4/25

Monday

Tabata training workout: 8 rounds of 20 seconds max effort 10 seconds rest of:

1. kettlebell swings (rest 1 minute)
2. 1 arm kettlebell cleans (rest 1 minute)
3. goblet squats (rest 1 minute)
4. pushups or 1 arm kettlebell chest press (rest 1 minute)
5. kettlebell russian twists
6. cardio: 8 rounds 20 sec sprint/10 sec jog

We will finish off with some recovery stretches!

Tuesday
Strength workout with Patti Mantia

Wednesday
Cardio!
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.

Thursday
Spin
Today, we will be doing the “7 Sisters” Mountain Climb! We will warm up 10 minutes and then do a series of seated and standing climbs and rests (expect 7 total). We will then cool down 5 minutes and pat ourselves on the backs for a job well done this week!

Friday
Optional strength training session

5 minute cardio warmup

Round 1 1 (1 by 10 of each)
Bicep curls
Tricep kickbacks
Dumbbell rows
Squats
Pushups
cardio machine 2 minutes

Round 2 (1 by 10 of each)
Overhead press
Pushups with hands in triangle
Lunges
Back extension
Crunches
cardio machine 2 minutes

Round 3 (1 by 10 of each)
Superman
Medicine ball twist
1 legged squat
Triceps overhead
Lateral raises
Front raises

Workouts Week of 4/11

This week, we will repeat Monday’s workout from last week due to the snow day. Unfortunately, I won’t be here Monday to join in. Have a great time!

Monday
10 minute warmup on machine of choice with the second 5 minutes including 30 seconds hard/30 seconds easy; 3-5 rounds (40 minutes) of 5 pullups, 10 manmakers, 20 wallballs, 30 kettlebell swings, 40 walking lunges (20 each side), 50 sit ups; cooldown

Tuesday
Jacob’s last week

Wednesday
On the treadmill or bike: 5 minute warmu, 10 rounds of 30 sec max effort/1:30 easy, 5 minutes cooldown

Thursday
Jacob’s last week

Friday
Spin and kettlebell session!
10 minute warmup
5 rounds of 2 min hard on bike/10 burpees/20kb swing/30 presses (15 each arm)
easy pedal for 2 minutes, then a long hill to finish it off!

Nutrition Tip of the Week
As the weather gets warmer, we might tend to reach for a sweetened coffee or soda in the afternoon. Try one of these recipes instead to satisfy your sweet tooth and reduce added sugar!
http://www.theyummylife.com/Flavored_Sparkling_Water

Workouts Week of 4/3

Happy April! This week, we will extend our metcon time on Monday and add in a few more intense intervals on Friday. Since it is Jacob’s last week, you will have me back next Thursday for a metcon again!

Also, if people are interested in doing track workouts again on Wednesdays, let me know. If I have a good showing, I will put together more organized running workouts on the track or hill to prep us for the Girls on the Run 5k coming up!

Monday
10 minute warmup on machine of choice with the second 5 minutes including 30 seconds hard/30 seconds easy; 3-5 rounds (40 minutes) of 5 pullups, 10 manmakers, 20 wallballs, 30 kettlebell swings, 40 walking lunges (20 each side), 50 sit ups; cooldown

Wednesday
10 minute warmup on cardio machine of choice or outside.
Workout: 10 by hill climb 2 minutes with 1 minute easy jog between
5 minute cooldown

Friday
10 minute warmup on spin bike
5 minutes hard/1 minute easy/4 minutes hard/1 minute easy/3 minutes hard/1 minute easy/2 minutes hard/1 minute easy/1 minute hard/4 minutes easy. REPEAT!
cooldown and stretch

Nutrition Tip of the Week: Ditch the Sugar!

download

Try eliminating added sugar from your diet for 10 days this month with the Fed Up Challenge.

Watch Katie Couric’s review of her experience here:

Katie Couric’s Fed Up Challenge