Lunch Time Training
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) 10 minutes cardio. Then, repeat the strength workout!!
Tuesday: 5 minute warmup, Weights (full body routine), 10 minute stretch.
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) 10 minutes cardio. Then, repeat the strength workout!!
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.
Thursday: 5 minute warmup, Weights (full body routine), Then, do 3 rounds of 10 pushups, 20 squats, 30 crunches, and 40 lunges (20 each leg). Have a restful weekend!
Friday: Spinning workout! 10 minute warm up. 20 minute time trial steady state with quick sprints every 2 minutes. 10 minutes of 30 seconds hard or drills/30 seconds easy.
Friday: Spinning workout! 10 minute warm up. 20 minute time trial steady state with quick sprints every 2 minutes. 10 minutes of 30 seconds hard or drills/30 seconds easy.
Cardio (performed on Monday 5:30pm spinning at HCC-come join us!)
15 minute warmup; 2 rounds of 2 minute hill/1 minute rest/3 minute hill/2 minutes rest, 6 by 20 seconds sprint/40 seconds rest, 5 minutes cooldown
Bootcamp (performed on Thursday at HCC-come join us!)
1 mile run or 10 minute bicycle
Grassy hill sprints (or treadmill 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.
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