Month: May 2016

Monday

Grab a set of weights and head up to the track.
Warmup around track 2-4 laps (meet by 12:10 for workout to start!)

20 Thrusters
30 high pull
40 rows from pushup position (20 each side)

jog 2 laps around track

20 Kettlebell Swings (24/16 kg)
30 Walking Lunge Steps
40 bicycles

Jog 2 laps around track

20 Burpees
30 Push-Ups
40 Sit-Ups

Tuesday
Workout with Patti Mantia

Wednesday (I will not be here)
Cardio day!
Warm up 2 laps around the track. Run 8 times 1 lap hard/1/2 lap easy. Cool down 1-2 laps

Thursday
Grab some kettlebells and do the following:

5 minute warmup
10 rounds of 5 1 arm row each side, 10 kettlebell swings, 15 pushups, 10 lunges (5 each side), 5 burpees
5 minute cooldown

Friday

45 Minutes easy cardio

10 minute warmup

10 minutes of
even minutes: reverse fly
odd minutes: spin 8 count intervals

rest 1 minute

10 minutes of
even minutes: squat to press
odd minutes: Spin at 100rpm

rest 1 minute

10 minutes of
even minutes: manmakers
odd minutes: spin standing

Cool down 5 minutes and stretch!

Tuesday
Workout with Patti!

Wednesday

Cardio intervals:
10 minute warmup
10 by 20 seconds hard, 1:40 steady pace
5 minute cooldown

Thursday
10 minute warmup
Weights
Set of 20 each:

3 rounds of
Overhead press
High row

3 rounds of
Lateral raise
Squat with weight

3 rounds of
Lunge with twist
Pushups or chest press

Max pullups to finish off!

Friday

Easy 30-45 minute run or cardio on machine!

This week, we will be doing lots of outside work. It is supposed to be beautiful!

Monday
1 mile jog on the track followed by drills
Complete as many rounds and reps as possible in 20 minutes of:
10 trx low row, 10 trx dip, 20 pushups, 400m run
Cool down and stretch

Tuesday
Workout with Patti

Wednesday-Friday
Laura will be unavailable due to end of semester meetings, but the following are suggested workouts:

Wednesday
Run intervals: Warm up 5 minutes, then do 5 by 5 minutes at a challenging pace with 2 minutes of easy walking in between. Cool down 5 minutes

Thursday
Warm up 10 minutes
10 manmakers
20 kettlebell swings
30 russian twists (15 each side)
40 goblet squats
8 man makers
18 kettlebell swings
28 Russian twists
38 goblet squats
6 man makers
16 kettlebell swings
26 Russian twists
36 goblet squats
4 man makers
14 kettlebell swings
24 Russian twists
34 goblet squats
2 man makers
12 kettlebell swings
22 Russian twists
32 goblet squats
(or as far as you can get in 30 minutes!)
looong stretch at the end!

Friday
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

Monday:
5 minutes cardio, 3 rounds of 5 manmakers (heavy), 3 sets farmers carry stairs (heavy), 10 burpees, 3 sets stairs, (1 minute rest between each)….followwed by 5 minutes cardio with 5 by 20 seconds hard

Tuesday: Workout with Patti!

Wednesday (No Laura or Patti): If you find some time during the day, take a 30-45 minute steady run!

Thursday at noon:
Warm up 10 minutes on bike followed by

Five sets for times of:
3 minute bike
20 heavy goblet squats
10 Pull-Ups or 20 heavy rows (10 each side)

Friday: If anyone is interested, I am happy to lead a hill repeat workout between 1pm and 3:30pm. Let me know! Bartley Center will be very busy with the Track National Meet going on!