Week of 10/24

Monday
SPIN! 10 minute warmup, 5 rounds of 3 minute hill followed by 5 by 30 sec sprint/30 sec easy, 10 minute cooldown

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
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!
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, 25 kettlebell swings. 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

Week of October 17

For the next few weeks, we will work on incorporating some mobility using lacrosse balls in to our routines!
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Monday Spin
Spin 50 minutes with 2 sets of 10 rounds of 40 hard/20 easy, 2 sets of 10 rounds of 20 hard/20 easy

Tuesday Tabata

10 minute warmup. 5 Rounds of Tabata: Run or bike; push presses or thrusters; low row/high row; lunges; run or bike

Wednesday Cardio

Go easy for 30-45 minutes with 10 rounds of 30 second sprints incorporated randomly between minutes 5-30!

Thursday Metcon

Kettlebell Routine: warmup 5-10 minutes cardio, followed by 3 rounds of 100 jump rope, 5 pushup, 10 squat, 15 seal jumps each side, 20 high knees/but kicks, 15 jumping jacks, 10 cossack squats, 5 downward dog with knee to nose each side; 5 Rounds of 25 kettlebell swing, 20 squat high pulls, 15 rows each side, 10 push press each side, 5 burpees. Cool down and work with lacrosse balls for mobility.

Friday Freestyle

Enjoy nature today! Go for a walk or run on your lunch break and enjoy this gorgeous time of year!

Week of October 3

Monday
Spin!
10 minute warmup
10 minutes hill intervals
5 rounds of 1 min hard/1 east/45 sec hard/45 sec easy/30 sec hard/30 sec easy/15 sec hard/15 sec easy (standing, seated hill, 90 rpm, 100 rpm, standing)
10 minute cooldown

Tuesday

10 minute warmup

10 minutes of
even minutes: reverse fly
odd minutes: run

rest 1 minute

10 minutes of
even minutes: squat to press
odd minutes: run

rest 1 minute

10 minutes of
even minutes: manmakers
odd minutes: run
Cool down 5 minutes and stretch!

Wednesday

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

Thursday
10 minute warmup on bike or run
Weights
Set of 20 each:

3 rounds of
Overhead press
High row

Run or bike 3 minutes

3 rounds of
Lateral raise
Squat with weight

run or bike 3 minutes

3 rounds of
Lunge with twist
Pushups or chest press

Turkish Getups to finish off!

Friday

Easy 30-45 minute run or cardio on machine!

Nutrition! Try a fall favorite makeover with these healthy recipes!
Healthier Options for Apple Crisp & Squash Soup