Cross Training Workouts of the Week 9/28

Cross Training for the week of 9/28!


Lunch Time Training 
(Meet at 12:30 at HCC. Tuesday is at 12 noon led by Patti Mantia.  Laura will be away Thursday and Friday at a conference, so fitness enthusiasts are on their own!  Follow the workout as planned below!

Monday: 5-10 minute warmup on treadmill or bike. 3 rounds of (1 minute rowing machine/1 minute pushups or burpees/1 minute bicycles/1 minute pullups/1 minute bear crawl) Rest 2 minutes.  Then, repeat!

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

Wednesday: 5 minute warmup on treadmill or bike. 10 rounds of 1 minute hill/1 minute jog down/30 second hill/30 second jog down.  If possible, we will perform this workout on spin bikes, as we will miss Friday’s spin workout!

Thursday: 5 minute warmup, Weights (full body routine), 10 minute stretch.  Do the same movements as last week, but add either 5lbs or two reps to each exercise!

Friday: 5 minute warm up. Run 8 laps around the track as fast as possible.  Record your time for future reference!  Then, do 3 rounds of 10 pushups, 20 squats, 30 crunches, and 40 lunges (20 each leg).  Have a restful weekend!

Cardio (performed on Monday 5:30pm spinning at HCC-come join us!)
10 minute warmup; 6 rounds of 2 minute hill/1 minute rest/1 minute as hard as possible at 100rpm/1 minute rest/30 seconds max watts any way you choose/1 minute rest

Bootcamp (performed on Wednesday 5:45 at HCC-come join us!)
1 mile run or 10 minute bicycle
Grassy hill sprints: 45 minutes of: sprint up hill, run down hill, 20 pushups with side plank, 15 squats, 10 lunges each side, 5 burpees with perfect form, 10 kb swings, 20 bicycles, 20 mountain climbers each leg.