This week, we will do a series of benchmark workouts. All participants will record their results. We will retest in 6 weeks right before we head on holiday break!
Monday
warm up 1 mile on track or treadmill
Pushup test: as many pushups as possible in 3 minutes
Pullup test: max pullups in 3 minutes
Lunge test: As many walking lunges as possible in 3 minutes
Abdominal test: As many scullies or crunches as possible in 3 minutes
Overhead press test: As many overhead presses as possible in 3 minutes
Squat test: as many squats as possible in 3 minutes
Oblique test: as many bicycles as possible in 3 minutes
Adductor test: As many leg raises as possible in 3 minutes (1:30 each side)
Abductor test: As many leg raises as possible in 3 minutes (1:30 each side)
Stretch out, cool down!
Tuesday
Noon fitness in weight room with Patti Mantia!
Wednesday
Off!
Thursday
Pick a cardio machine in the weight room. Warm up 10 minutes easy, then do 30 minutes of max effort. Cool down 5-10 minutes. Record Calories burned/distance travelled/average pace for 30 minutes.
Friday
Spin Test! Participants will warm up 10 minutes and then do a 25 minute step test, increasing watts every 3 minutes.
Spinning Monday 5:30
10 minute warmup
6 by long hill followed by 6 by 30 sec hard/30 sec easy.
Bootcamp Wednesday 5:30
30 minute cardio spin with intervals (coupled with hills outside if weather permits), followed by weight room exercises. Lifting baseline: Each participant will get a handout to test max reps for a given weight for a variety of exercises. Participants will record weights used.
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