Programs

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)

SEPTEMBER 2016 OVERVIEW

Fall is in the air! During this hectic back to school transition time, and with colder weather coming our way, we often reach for quick and convenient meals, can’t find the time for physical activity, and tend to increase intake of heavier comfort foods.

 

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Lets make the commitment to a healthy lifestyle this fall by creating space for daily activity and rest, and paying attention to what we put in our bodies!

This month, I have a challenge for you that spans 4 different areas including
1. Weekly Workout Routine: This is a general overview of 5 recommended workouts for the week. These will be posted on Sunday evenings. Set a goal of how many, realistically you can do and stick with it!

2. New Move of the Month: Each month I will introduce a different exercise. We will spend the first two Thursdays of the month learning the move, and incorporate it in to Thursday workouts the second two weeks!

The move this month is the Turkish Get Up
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3. Recovery Strategy of the Month: Each month, you will be challenged to focus on one recovery strategy. This might include a mobility exercise, a meditation practice, or some yoga. This month, we will start simple.

The recover strategy this month is to get 7+ hours of sleep every night!
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4. Nutrition Challenge of the Month: Each month, you will be given a nutrition challenge that will help you notice your food intake. Each nutrition challenge will have 3 different “levels”, so you can choose how difficult you want the challenge to be based on your current habits!

The challenge this month is to reduce or eliminate added sugar from your diet!
Hidden-Sugar-

Level 1: Notice your intake. When you go to the grocery store, swap added sugars for natural sugars. Note your swaps in your journal.
Level 2: Track your added sugar in foods and make sure to stick with 3 sources or less each day of foods that include added sugar or artificial sweetener.
Level 3: Try cold a turkey no added sugar challenge!

Take the next few days to set yourself up for success! The fun begins on Tuesday, 9/6!

Laura’s Vacation Workouts!

I am taking a 3 week hiatus from group ex courses as I get ready for the semester. Try and get in 1 strength, 1 cardio and 1 combo workout each week while I’m out!

When the semester begins the week of 9/5, I will be teaching:
Noon Spin Mondays
Noon Kettlebell Thursdays

I will post 2 suggested additional workouts for you all to get in before work, during lunch or after work as your schedules permit!

Strength:
Weekly Strength Routine:
http://www.bodybuilding.com/content/best-beginner-weight-training-guide-with-easy-to-follow-workout.html

Cardio:
1. 10 minute warmup, 20 minutes push harder, 5 minutes cooldown

2. 10 minute warmup
3 rounds of: 3 minutes hard/2 minutes harder/1 minute hardest/2 minute rest/6 by 30 seconds hard/30 seconds rest.
10 minute cooldown

3. 10 minute warmup, 10 rounds of 1 minute sprint/1 minute easy, 5 minutes cooldown

Combo:
1. 30 minutes of run around tennis court once…10 pushups, 10 high/low rows, 10 planks with bicycle: 2 laps and 20, 3 laps and 30…..etc, etc!

2. 5 minute warmup on treadmill or bike. 10 minutes of (1 minute rowing machine/1 minute burpees). Rest 2 minutes. Then, 10 minutes of (1 minute run on treadmill/1 minute max set of pullups or low rows with dumbells). Stretch for 5 minutes. This is a great workout to grab a partner and switch exercises each minute!

3. 1 mile run or 10 minute bicycle
40 minute workout: 4 rounds of: 2 minutes bike/2 minutes lunges/1 minute pushups/1 minute situps/1 minute kettlebell swings/1 minute burpees/1 minute mountain climbers/1 minute rest.
10 minute stretch

Thursday 7/28 (This will also be done on Wednesday night at bootcamp!)

Warmup 1 mile run, bike or other machine of choice

5 minute all out intervals: 1 group runs or bikes 5 minutes, while other group does:

1 minute kbell swings

1 minute sit ups

1 minute man makers (3rd round burpees)

1 minute 1 arm rows each side

1 minute push press/push up or handstand pushup

Switch

(repeat 3 times through)

1st round heavy weights, 2nd round lighter, 3rd round lightest (get quicker each time)

cool down and stretch

New 20 minute warmup! Monday 7/25

Happy Monday! We are going to be starting a new warmup on Monday, Wednesday and Friday to prep for spin, run and kettlbells:

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We will follow this up by 5 rounds of 20 KB swings, 15 rows each arm, 10 push press each arm, 5 burpees, 1 hill sprint.

And then, we will do a nice relaxing stretch! Look forward to seeing you all there at noon today!