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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s