I will be leading workouts at HCC on Mondays (Spinning for a 5 dollar fee) at noon and Thursdays (Bootcamp free of charge) at noon. I have provided workout descriptions for my Monday/Thursday group workouts as well as suggested workouts for other weekdays.
Don’t forget your Nutrition tip (No Added Sugar Challenge) and your recovery strategy (Sleep) this week!
Warm up 10 minutes on machine of choice. Go heavy today! Do the following exercises as tabata (8 rounds of 20 seconds hard/10 seconds easy)
1. Overhead presses
2. Pull ups or lat pull downs
3. Weighted lunges
4. Man makers
5. Hill sprints (incline on treadmill or high resistance on bike)
Warm up on machine of choice, 6 rounds of 3 minutes push/2 minutes easy, 5 minutes cool down.
10 minute spin, followed by 5 rounds of 5 burpees, 10 1 arm rows each side, 20 kettlebell swings, 30 seconds max effort spin/1 minute easy spin. 5 minute cool down spin, stretch. Introduction to movement of the month: Turkish get up!
Hike or run in woods (30 minutes to an hour)