Cross Training Week of 9/21

Cross Training for the week of 9/21!


Lunch Time Training 
(Meet at 12:30 at HCC. Tuesday is at 12 noon led by Patti Mantia and Friday is led by Laura.  There is a $5 fee for spin on Fridays.  Other days are informal!)

Monday: 5 minute warmup on treadmill or bike. 12 minutes of (1 minute rowing machine/1 minute pushups/1 minute crunches).  Rest 2 minutes.  Then, 12 minutes of (1 minute burpees, 1 minute set of max pullups or low row, 1 minute squat to overhead press).  Stretch for 5 minutes. This is a great workout to grab a partner and switch exercises each minute!

Tuesday: 5 minute warmup, Weights (full body routine), 10 minute stretch.

Wednesday: 5 minute warmup on treadmill or bike. 20 minutes “track workout”: outside, or on bike or treadmill, do 5 rounds of 2 minutes steady/1 minute hard/30 seconds sprint/30 seconds easy  Cool down 5 minutes

Thursday: 5 minute warmup, Weights (full body routine), 10 minute stretch.  Check out this workout for a full body weight routine:

1. Squats
   3 sets of 8-10 reps.
   1 minute rest between sets.
2. Bench Press
   2 sets of 8-10 reps.
   1 minutes rest between sets.
3. High Rows
   3 sets of 8-10 reps.
   1 minutes rest between sets.
4. Deadlifts
   3 sets of 8-10 reps.
   1 minutes rest between sets.
5. Pull-Ups (or Lat Pull-Downs)
   3 sets of 8-10 reps.
   1 minutes rest between sets.
6. Overhead Shoulder Press
   3 sets of 8-10 reps.
   1 minutes rest between sets.

Friday: 5 minute warm up. Hill workout: 8 by 2 minute hard hill/1 minute rest. 6 by 20 seconds max effiort/40 second rest. 5 minutes cooldown

Cardio (performed on Monday 5:30pm spinning at HCC-come join us!)
10 minute warmup; 4 rounds of: 3 minutes hard steady, 1 minute rest, tabata, 1 minute rest; 10 minute cooldown

Bootcamp (performed on Wednesday 5:45 at HCC-come join us!)
1 mile run or 10 minute bicycle
30 minutes of stair climbing and pushups (divide however you would like, but make sure to get at least 150 pushups and 30 flights of stairs in).

TRX routine: 3 sets of 10 one-armed row/high row/pushups/bicycles, plank holds (30 sec each side/front/back)