Friday, September 11, 2015

Crosstraining Workouts of the Week 9/14

Each Week I will post a series of mid-day "lunch time training" suggested mini workouts, as well as a longer cardio and bootcamp workout.


Lunch Time Training 
(Meet at 12:30 at HCC. Tuesday is 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. 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!

Tuesday: 5 minute warmup, Weights (full body routine), 10 minute stretch. If you need a suggested stretching routine, check this one out!

Wednesday: 5 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.

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

Friday: 5 minute warm up. 6 minutes hard/1 minute easy/5 minutes hard/1 minute easy/4 minutes hard/1 minute easy/3 minutes hard/1 minute easy/2 minutes hard/1 minute easy/1 minute hard/5 minute cooldown, 5 minute stretch.


Cardio (performed on Monday 5:30pm spinning at HCC-come join us!)
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

Bootcamp (performed on Wednesday 5:45 at HCC-come join us!)
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

3 comments:

  1. This is great! I love having a place to see what is planned when I cant be there but can get my workout in at home! Thanks Dr. L for taking the time to help us all stay focused on our goals!

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