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

Workouts Week of 9/26

Here Comes the fall weather!  I hope everyone had a wonderful weekend and got tot enjoy the outdoors a bit!  We have a fun lineup of workouts this week, complete with baskets of apples to take home as prizes on Thursday!

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Monday Spin

10 minute warmup, 5 by 5 minute progessions with 2 minutes rest, 5 minute cooldown

Tuesday Tabata

10 minute warmup. 5 Rounds of Tabata: Manmakers, pullups, pushups, v-ups or sit ups, thrusters

Wednesday Cardio

Go easy for 30-45 minutes. Increase pace every 5 minutes so the last 5 minutes are a hard push.

Thursday Metcon

Warm up 10 minutes. 5 apples. 1 Apple in your basket for each round: sprint up to sign at top of campus. Do 20 push-ups. Run half way down, do 20 squats. Run all the way down. Do 20 kettlebell swings and 5 burpees  and get 1 Apple in your basket. Repeat 5 times. Once your basket is full of apples, your “cash out” is to hold them over head and do max squats

Friday Freestyle

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

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Nutrition

Know your sweeteners! Check out these different types of nutritive and non-nutritive sweeteners to help you decide which you want to keep in your life!

 

Workouts Week of 9/19

Monday Spinning
10 minute warmup and drills, 10 by 0:40 hard/0:20 easy, 10 by 0:30 hard/0:30 easy, 10 by 0:20 hard/0:20 easy

Tuesday Tabata
Warm up 10 minutes. Go moderate weight today 1. Thrusters 2. Russian twists 3. Push-ups 4. Run hills, 5. Run flat (speed)

Wednesday Cardio
Warm up 10 minutes and do 10 by 30 seconds max effort/1:30 moderate jog. Cool down 10 minutes

Thursday Bootcamp
Warm up 10 minutes. Run up and down stairs. 1 turkish get up each side, 5 burpees, 5 kb swings, 5 row each side, 5 1 arm thruster each side, 5 v ups. Repeat with 2 sets of stairs/6 of each….keep going for 40 minutes. 10 minute cool down. Take this one sloooow and steady!

Friday Freestyle
Hike or run on your own!

Nutrition Challenge: Rather than eating pre-made high sugar salad dressings, try making your own!
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Workouts week of 9/12

Spinning Monday

10 minute warmup and drills, 6 rounds of 2:30 hard/:30 easy, 1:30 hard/:30 easy, :30 hard/:30 easy, 10 minute cooldown

Tabata Tuesday

Warm up 10 minutes and go light and quick today for 8 rounds of 20 seconds on/10 seconds off of each: 1. Burpees 2. Air squats 3. Pushups 4. Lunges 5. Reverse flys

Cardio Wednesday

Go easy for 30-45 minutes. Tomorrow is a testing day!

Metcon Thursday

Warm up 10 minutes. Then run a mile for time. Rest 5 minutes. 50 kb swings for time. Rest 1 minute. 50 push-ups for time. Rest 1 minute. 50 sit-ups for time. Rest 1 minute. 50 thrusters for time. Cool down 5 minutes. Practice Turkish getups.

Freestyle Friday

Run or hike in woods!

Nutrition: No sugar challenge week 2. See if you can add a little extra challenge this week!

 

Workouts this week 9/5/2016

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!

Tuesday 9/6

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)
Stretch

Wednesday 9/7

Warm up on machine of choice, 6 rounds of 3 minutes push/2 minutes easy, 5 minutes cool down.

Thursday 9/8

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!

Friday 9/9

Hike or run in woods (30 minutes to an hour)