Workouts

14 Jul

Monday:

Beginner Bootcamp (30 min) followed immediately by Tabata (advanced/30 min)

  • warm up: [low impact] high knees, butt kick, squats, jacks
  • circuit 1: squats/push ups/jacks x3
  • circuit 2: squat thrusts/alt lunges/standing leg lifts w/ oh press x3
  • circuit 3: walk/jog around big gym (or outside Y) 3x with 1 min plank in between laps

 

Tabata:

  1. knee hugs/walking lunges/arm circles/jacks
  2. split jumps/down dog push ups
  3. squat thrusts + push up
  4. jump squats/spiderman push ups
  5. burpees variations (1/2 burpee + tuck jump, candlestick …)
  6. plank variations

C25k (1 hour, afternoon)

so it’s going to be 4000 degrees Monday afternoon so we might play this by ear — at this point we are only outside about 25/30 min so it shouldn’t be terrible and i think i will encourage folks to bring water with them.

Options this week:

  • warm up 5 min walk, run 1 min, walk 3 x5
  • warm up 5 min walk, run 90 sec, walk 90 sec; run 3 min, walk 3 min x2
  • warm up 5 min walk, run 2 min, walk 1 min x7

We’ll come back to the Y and do 20ish min butt/gut and stretching

  • donkey kicks (on all 4s)
  • plank – bring toe to knee and cross knee over and out
  • on belly, heels together, knees bent butt lifts x2
  • plank cross overs x2
  • i have no idea what to call this move: sit with one leg in front and other leg behind and bent, lifting back leg up and down then forward and back,
  • pretzel leg crunch
  • keep ankle over knee, bridge lifts
  • x crunch (right arm to left leg

repeat from the top depending on time

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