Spring has Sprung!

After an April Fools snowstorm, the snow is melting and spring is in the air.  As the weather gets warmer and the days get longer, we can seize the opportunity to move more.  Moving can be both intentional through exercise, and a side benefit of using our bodies to perform spring chores such as cleaning and preparing our yards for green grass and gardening!

This week, our workout plan will gradually transition us from indoors to outdoors with some cardio and body weight metcon options that we can take outside if we choose!

Weekly Workouts

Monday

Spinning with Laura (or Intervals on your own): 10 minute warmup; 4 rounds of Tabata (8 rounds of 20 seconds hard/10 seconds easy), alternating with spin bike and kettlebell routine (finish off with 5 minutes of cooldown and stretch):

  1. tabata spin at 100 rpm/tabata kettlebell swing
  2. tabata spin at 90 rpm/tabata kettlebell push press or thruster
  3. tabata spin at 80rpm/tabata Turkish getups (or, 4-8 getups in 4 minutes!)
  4. tabata spin at 70 rpm/tabata kettlebell baskets

Tuesday

Strength Training: 10 minute warmup on cardio machine followed by 3 rounds of 10 squats, 10 pushups, 5 inchworms, 5 downward dog to knee to nose

  1. Pick 1 lower body exercise and do 5 rounds of 5 with 1 minute rest between
  2. Pick 1 upper body exercise and do 5 rounds of 5 with 1 minute rest between
  3. Metcon: Pick 2 upper body and 2 lower body exercises and 1 cardio exercise do a 20 minute metcon with light weight (1 minute each of upper body 1, lower body 1, upper body 2, lower body 2, cardio….repeat 3 more times)
  4. 5 minute cardio cooldown

 

Wednesday

45 minutes to 1 hour of cardio of choice  followed by core routine 1:

3 rounds of 10 good mornings, 10 push ups to side plank, 10 downward dog knee to elbows/knee to nose, 1 minute bridge, 1 minute handstand hold against the wall

Thursday

Strength Training: 10 minute warmup on cardio machine followed by 3 rounds of 10 squats, 10 pushups, 5 inchworms, 5 downward dog to knee to nose

  1. Pick 1 lower body exercise (different from Tuesday)and do 5 rounds of 5 with 1 minute rest between
  2. Pick 1 upper body exercise (different from Tuesday) and do 5 rounds of 5 with 1 minute rest between
  3. Metcon: For time…50 plie squats, 40 sit ups, 30 thrusters, 20 Calories of rowing (or 400 meters of running or 100 jump rope), 10 heavy man makers
  4. 5 minute cardio cooldown

Friday

45-60 minute cardio followed by core routine 1:

3 rounds of 10 good mornings, 10 push ups to side plank, 10 downward dog knee to elbows/knee to nose, 1 minute bridge, 1 minute handstand hold against the wall

Weekend

Get in a long cardio session outside either Saturday or Sunday.  Try 60+ minutes of jogging, biking, hiking (or my personal favorite….rowing)!

Recovery Suggestions

Looking for a way to stretch your body, recover from activity and rejuvenate?  Try this thirty day yoga challenge with YWA (Yoga with Adrienne).   I plan to start day 1 on Wednesday 4/5!  Take a couple days to dust off that yoga mat, set up a quiet space in your home, and sign up for the daily emails using the link above!

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