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
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