Spin class I taught ~ 40 mins
Lifting - endurance lifting ...
2 minute nonstop intervals for each exercise and do 3 exercises per muscle group (chest, back, triceps, biceps, shoulders)
Also some leg work - squats; lunges; one-legged squats
Thursday, March 31, 2011
Wednesday, March 30, 2011
March 29th
I taught a spin class in the morning
Training on the slope included a warm up and some Amraps
Warmup -
oneloop with stairs (up2 down 1)
2nd loop - lunges on the fisrt stretch; then Indian runs to the stairs -
1st stairs- up every other stair - do 2x
2nd stairs - jumping jacks up them and then down them
3rd stairs - one legged hops then push ups down
calf raises - 2 sets of 20 on each leg
AMRAP- crawls 7 Minutes
crab walk; inch worm; bear crawl; forearm toe crawl
3 sets of the following
run forward; double hop; high knee run; walking lunges; run backwards; grapevine
one minute stations
side plank
plank
table top
cobra
leg lifts
windmill
Training on the slope included a warm up and some Amraps
Warmup -
oneloop with stairs (up2 down 1)
2nd loop - lunges on the fisrt stretch; then Indian runs to the stairs -
1st stairs- up every other stair - do 2x
2nd stairs - jumping jacks up them and then down them
3rd stairs - one legged hops then push ups down
calf raises - 2 sets of 20 on each leg
AMRAP- crawls 7 Minutes
crab walk; inch worm; bear crawl; forearm toe crawl
3 sets of the following
run forward; double hop; high knee run; walking lunges; run backwards; grapevine
one minute stations
side plank
plank
table top
cobra
leg lifts
windmill
Monday, March 28, 2011
March 27th - slope training
Warm up loop twice with stairs
Stations: 1.5 minute intervals
Ball toss squat
Windmill (with weight)
grape vine
plank - 1 legged
Cobra
forearm-toe crawl
wall sit
side shuffle
crab walk
Abs- flutter kicks
table top (one arm, one leg )
Abs- bicycle
Side plank- raise top leg
punching - cross punches
Throw ball to the grown
lumberjacks with squat
Power Pushups:
10 one-armed clap pushups (with partner)
4 push up with one-leg kicks (2 each side)
10 clock pushups
4 spider pushups (2 each side)
10 pushups rows
5 burpees
10 regular pushups
100 sit ups - your choice
100 push ups - your choice
Stations: 1.5 minute intervals
Ball toss squat
Windmill (with weight)
grape vine
plank - 1 legged
Cobra
forearm-toe crawl
wall sit
side shuffle
crab walk
Abs- flutter kicks
table top (one arm, one leg )
Abs- bicycle
Side plank- raise top leg
punching - cross punches
Throw ball to the grown
lumberjacks with squat
Power Pushups:
10 one-armed clap pushups (with partner)
4 push up with one-leg kicks (2 each side)
10 clock pushups
4 spider pushups (2 each side)
10 pushups rows
5 burpees
10 regular pushups
100 sit ups - your choice
100 push ups - your choice
March 26th - rest day
Nothing but foam rolling for me today! Yikes my legs are sore from the past 2 days of heavy leg work!
Friday, March 25, 2011
March 25th - today's workout
40 minutes on the treadmilll at 9:40min/mile pace wearing a 20# backpack
20 minutes on the treadmill at 8:00min/mile pace without the backpack
15 minutes on the treadmill at 11:00min/mile pace with the 20# pack on
10 minutes on the stationary bike at 90RPM with backpack on
stretch for 30 minutes
20 minutes on the treadmill at 8:00min/mile pace without the backpack
15 minutes on the treadmill at 11:00min/mile pace with the 20# pack on
10 minutes on the stationary bike at 90RPM with backpack on
stretch for 30 minutes
March 24th Training on the Slope
2 Warm up loops with stairs (up 2 down 1 and down 2 up 1 )
*one stretch lunge walks
**I wore 15# backpack for the runs
AMRAP - 7 mins
sprint
star jumps (5)
air squats (15)
mt climbers (20)
scissor jumps (16)
AMRAP 7 minutes
Box Jump (8)
one-legged squats (10/leg)
skate jumps (20)
side lunges (10/side)
Do 3 rounds of:
45 seconds on / 15 seconds off of:
Squat Jacks
Oblique twists standing with weight in hands and arms out straight
Push Ups
Slope run with one minute of dips, incline push ups, one legged squats, knee pulls and then 2 sets of pull ups on the tree
Stations - 1 minute intervals
ball toss squat
windmill
plank (with toe taps)
table top
side plank (30 secs each side)
wall sits
tiptoe squat hold with heel taps
plie squats
ball toss squat again
*one stretch lunge walks
**I wore 15# backpack for the runs
AMRAP - 7 mins
sprint
star jumps (5)
air squats (15)
mt climbers (20)
scissor jumps (16)
AMRAP 7 minutes
Box Jump (8)
one-legged squats (10/leg)
skate jumps (20)
side lunges (10/side)
Do 3 rounds of:
45 seconds on / 15 seconds off of:
Squat Jacks
Oblique twists standing with weight in hands and arms out straight
Push Ups
Slope run with one minute of dips, incline push ups, one legged squats, knee pulls and then 2 sets of pull ups on the tree
Stations - 1 minute intervals
ball toss squat
windmill
plank (with toe taps)
table top
side plank (30 secs each side)
wall sits
tiptoe squat hold with heel taps
plie squats
ball toss squat again
Time to get Intense
Hi !
I feel awful I have not posted anything since October ... Yikes !
There are 5 weeks until my first of many races this season... Therefore it is time to step it up and get in shape!
We had our first outdoor training yesterday with snow on the ground - lets just say push ups weren't as much fun on ice cold ground ! It feels great to be back to training outside though! I am hoping to keep up the blog for the weeks leading up to the race - we shall see how well I do with this :)
I feel awful I have not posted anything since October ... Yikes !
There are 5 weeks until my first of many races this season... Therefore it is time to step it up and get in shape!
We had our first outdoor training yesterday with snow on the ground - lets just say push ups weren't as much fun on ice cold ground ! It feels great to be back to training outside though! I am hoping to keep up the blog for the weeks leading up to the race - we shall see how well I do with this :)
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