Crosstraining Workouts week of 12/14

Hello, fitness enthusiasts!  This will be our last week of structured workouts for the year. I will have a variety of handouts and workout suggestions/challenges for all of you to pursue while I am away for the holiday and intersession.  Stay tuned for that later this week!

Monday
12 days of Christmas (This workout will also be repeated on Wednesday during circuit class and Thursday at bootcamp!)...you might need to cut it a bit short if you only have 45 minutes!

5 minute warmup, then, the 12 days of Christmas!
1 pullup
2 sets of stairs, 1 pull up
3 man makers, 2 sets of stairs, 1 pull up
4 v-ups (or full sit ups), 3 man makers, 2 sets of stairs, 1 pullup
5 perfect pushups, 4..........
6 burpees, 5.........
7 lunges, 6..........
8 sets of tabata on any machine (20 sec hard/10 easy), 7........
9 squats, 8.......
10 bear crawls, 9.....
11 bicycles
12 Calories of rowing

Tuesday
Workout with Patty at noon!

Wednesday
5 minute warmup followed by tabata (8 rounds of 20 second on/10 seconds off) of each of the following exercises.  After each 8 round tabata session, rest 1 minute before going in to next exercise:
1. rowing or running or elliptical or bike
2. pushups
3. situps
4. squats
5. pullups, lat pulldowns, or bear crawl

Thursday
5 minute warmup followed by as many rounds as possible in 30 minutes of: 20 situps, 30 lunges, 40 squats, 50 second hill sprint on road, treadmill or bike

Friday
Spinning!
5 minute warmup
4 rounds of long hill followed by 4 by 30 seconds hard/30 seconds easy

Monday night spinning
Moderate ride: spinners will pick a moderate pace and we will do a series of  intervals with no rest in between, all with moderate pace between

Workouts this Week of 12/7

Monday
20-30 minute steady run or elliptical with 10 by 30 second sprint (sprint every 2 minutes)
15 minutes of
40 seconds hard ab exercise/20 seconds easy/40 second pull (rowing machine, pullups/lat pull down)/20 seconds easy/40 seconds pushups/20 seconds easy (5 rounds total)

Tuesday
12pm workout with Patti Mantia

Wednesday
Group warmup
30 minutes as many rounds as possible of
500 meter row
10 pushups (or handstand pushups)
5 chinups
5 burpees
(do this in partners: one person rows while the other completes the other work....then switch!

Thursday
30-35 minute steady run or elliptical with 5-10 min warmp, 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, 5 min cooldown
10 minutes of core work (accumulate 5 minutes of plank holds and 5 minutes of bicycles/scullies/supermans)

Friday
Spinning!
10 minute warmp including 1 set of jumps, 1 hill and 1 spin up
30 minutes of 50 seconds hard/40 seconds easy/30 seconds hard/20 seconds easy/10 seconds hard/1 minute easy
5 minute cooldown

Monday Spinning (Join us at 5:30pm!)
10 minute warmup
45 minutes of 1 minute hard/1 minute easy/2 minutes hard/1 minute easy/3 minutes hard/1 minute easy/4 minute hill/2 minutes easy
5 minutes easy

Bootcamp (Join us Thursday at 5:30pm)
TBD