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:
Makeup Spinning Session! Laura will offer spinning today, as she will be away at Cornell University for the honors transfer day on Thursday and Friday. We will warm up 5 minutes and then do a progression: 5/4/3/2/1 minutes hard with 1 minute rest between!
Thursday
Lift: warm up outside 8 laps or for 20 minutes steady on the treadmill. Then, head inside and perform with dumbells:
20 reps bicep curls to overhead press
20 reps side (lateral) raise
20 reps front raise
(repeat)
20 reps high row
20 pushups
20 lunges
(repeat)
20 squats
20 bicycles
20 crunches
20 bird dogs
repeat
stretch!
20 reps bicep curls to overhead press
20 reps side (lateral) raise
20 reps front raise
(repeat)
20 reps high row
20 pushups
20 lunges
(repeat)
20 squats
20 bicycles
20 crunches
20 bird dogs
repeat
stretch!
Friday:
Run some hills! Warm up 2 laps on the track. Head out to the grassy hill and do 12 by hard effort up/jog or walk down.
Then, come inside and do a nice long stretch and some deep breathing to finish off the week!
Then, come inside and do a nice long stretch and some deep breathing to finish off the week!
Monday Night Spin
10 minute warmup
2:00 hard/1:00 off. 1:00 hard/0:30 off, 30 max effort/2:00 easy
(6 times!)
Wednesday Night Bootcamp
We are going to try a moonlight workout one more time! Bring a headlamp if you have one, and we will do some hills, some weighted exercises and some stretching outside if weather permits. We will stick around campus. Make sure to dress accordingly!
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