Cross Training Workouts of the Week 10/5

Cross Training for the week of 10/5!


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

Monday: 5-10 minute warmup on treadmill or bike. ½  lap 50 squats, ½  lap 40 bicycles, ½  lap, 30 burpees, ½  lap 20 pushup with side plank; Then repeat with 45/35/25/15; Then repeat with 40/30/20/10; Then repeat with 35/25/15/5

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

Wednesday: 5 minute warmup on treadmill or bike. Cardio: “Kira” Takes the great lakes: We will head over to the neighborhoods across the street and do some intervals up the great lakes (3 short, 3 long with shortened options)

Thursday: 5 minute warmup, Weights (full body routine), 10 minute stretch.  Lift: This week, we will continue with our main lifting exercises, but with a twist.  We will go a little lighter this week, do 2 rounds of 20 reps of each, and alternate the 20 reps with 20 reps of an ab or back exercise. 

Ab/back exercises:  Supermen (women), crunches/ bicycles/ leg lifts with ball/ toe touches/ bird dogs

Friday: 5 minute warm up. No spin today (Promise this is the last time!) Laura is at an off campus meeting.  Suggested workout: warm up 10 minutes, then pick cardio machine of your choice.  Do 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/1 minute easy/5 times 30 senonds sprint/30 seconds easy

Cardio (performed on Monday 5:30pm spinning at HCC-come join us!)
10 minute warmup; Spin: 20 minute push followed by 10 by 1 min hard/1 min easy, 10 min cooldown.

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