Week of 6/20-6/24

Monday
10 min warmup bike or run
5 rounds of:
15 pushups
10 burpees
5 heavy manmakers
run/bike 1 hill
15 squat
10 thruster
5 heavy thruster
run/bike 1 hill

Tuesday
Go for a run or walk and enjoy the gorgeous weather!

Wednesday
We can spin, or we can head over to Mt. Tom to run/hike the access road (B17)! We will discuss on Monday!

Thursday
Grab some kettlebells and do kettlebell tabata!
5 min warmup
1 round tabata each of:
kb swings
kb clean and press (alternating sides)
squats
russian twists
Run or machine inside
(remember, kettlebell tabata means 20 sec on/10 sec off times 8)!

Friday
warm up 5 minutes, find a hill and do 10-15 sprints up hill with jog down
cool down 5 minutes

Week of 6/13-6/17

Monday
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
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
Spin! 10 minute warmup, 12 by 1 minute hard/1 minute easy, 10 minute cooldown and stretch

Thursday
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
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