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

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