Below is a verity of workouts that should help you get through your Fall Break and Thanksgiving.
I know you will all be busy visiting your families, but please try and take a hour each day to get a workout in; make your family join you!
Don't forget to warm up well with the Dynamic Warm up and cool down with a stretch.
Record the workout # and results to comments.
Have a wonderful week off
2 rounds for time of:
Run 1 mile
* rest 5 minutes between rounds
** These miles are all out efforts.
Do as many rounds as possible in 20 minutes of:
5 Burpees (chest touches the ground on every rep)
10 Squats (squat below parallel)
15 Sit ups (put a rolled up towel under your lower back)
* keep track of the number of rounds completed
Mark off 30 yards (1 big lung is about 1 yard)
5 Rounds for time of:
30 yards Walking lunges
30 yards Long jump burpees
60 yards Sprint
* Long jump burpee = a burpee and jump as far as you can forward; you do not have to jump up. The further you jump the less burpees you have to do!
** Sprint = 30 yards down and 30 yards back.
Make as many trips up and down the stairs as possible in 15 minutes.
Mix it up between running every step and skipping steps.
* Record how many steps you're running up and how many trips you make in 15 minutes
100 Push ups (chest touches the ground on every rep; put your knees on the ground if you have to)
100 Sit ups (put a rolled up towel under your lower back)
100 Squats (squat below parallel)
* you can break the reps up as needed, but you must finish all 100 reps of one exercise before moving onto the next.
10 rounds for distance:
20 second Sprint
40 second Rest
*This workout is ideally done on a track so you can easily measure how far you run. Start your next sprint where you finished your last one. If you do not have a track, try doing the workout on a lacrosse/soccer/football field and sprint from end line to end line.
Post the workout #, how you did it, and your results to comments.
This will give me an idea of what workouts are being done and if I need to post more workouts later in the week.
Thank you for working hard this winter; it will pay off in the spring!