Warm up 1 mile around track (4 laps)
TRX workout! 4 rounds:
20 pushups, 20 low rows, 20 squats, 20 biceps, 20 triceps….run 2 laps around track
Core work and Stretch!
Tuesday:
Strength session led by Patti Mantia
Wednesday:
Hill workout: 1 mile warmup of jogging and drills.
3 long hills/4 medium hills/5 short hills
Core work and stretch
Thursday
Lift: This week, we will continue with our main lifting exercises, but with a twist. We will go a little heavier this week, do 3 rounds of 10 reps of each, and alternate the 20 reps with 20 reps of an ab or back exercise....AND between each set of exercises, we will do 2 minutes of intense cardio (stairs).
Ab/back exercises:
Supermen (women), crunches/ bicycles/ leg lifts with ball/ toe touches/ bird dogs
Friday:
Spinning: warm up 5 minutes, 15 by 1 minute max effort/1 minute easy, 5 minute cooldown.
Monday Night Spinning:
10 minute warmup
6 hard, long hills with 1 minute rest between each
10 by 30 second sprint/1 minute pedal easy
5 minute cooldown
10 minute warmup
6 hard, long hills with 1 minute rest between each
10 by 30 second sprint/1 minute pedal easy
5 minute cooldown
Wednesday Night Bootcamp
We will grab our headlamps, drive over to Mount Tom, and run/hike up the access road to see the last of the fall foliage!
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