Welcome back, collegiettes™!
I hope everyone’s break was absolutely fabulous and that there was a workout thrown in every once in a while! Of course, I know how everyone gets busy over breaks with work, family, and holiday events, so now it’s time to get back into the Weekly Workouts with Sarah & Rachel! We’re both very excited about these workouts and have been looking forward to share them with you!
Rachel and I decided on a little bit of a different approach for this semester. Each month there is going to be a different focus, while still getting a full body workout. Here’s what you can look forward to for the semester:
- January’s focus is on getting back in shape after the holiday break. Be prepared to work your full body and to be sore. If you’re not sore – you need to go harder or even check your form and technique.
- February’s focus is your arms. Clothing layers will start coming off as the warm weather begins to return and the first to go will be baggy jackets and chunky sweaters. (What a bummer, because I love chunky sweaters!)
- March’s focus is your legs. Soon following the hibernation of chunky sweaters will be the disappearance of thick sweatpants.
- April’s focus is full body with a concentration on cardio. It’ll be warming up, so more layers begin to disappear and the urge to play outside or relax on a blanket while doing homework will appear. You’ll want to grab your gang of girls and take a jog (or run!) around campus or Vander Veer.
- May’s focus is getting those swimsuit bodies! Summer break will finally be approaching and the greatest concern is how we will look in our rockin’ new swimsuits! No fear – get ready to work those abs!
So, here it is – Week One of the Weekly Workouts with Sarah & Rachel! Make sure to keep your form and have fun!
Day 1
Warm up/stretch out
20 minute run/walk on treadmill
Cool down/stretch
Day 2
Leg Extension 2×10
Leg Curl 2×10
Circuit: Repeat 2x’s
20 crunches
20 Squats
30 second jumping jacks
20 crunches
20 lunges
30 second jumping jacks
Cool down/stretch
Day 3
Warm up/stretch out
25 minute interval training on bike or elliptical
-5 minute warm up
-3 minutes easy
-1 minutes at a more difficult pace…repeat until u reach 20 minutes then do a 5 min cool down
Stretch
Day 4
Warm up/stretch out
Bench Press 3×10
Push ups (regular or on knees) 3, 5, 10, 5, 3
Assisted Pull Up Machine 3×8
Lateral shoulder raises 2×10
Cool down/stretch
Day 5
Warm up/stretch out
20 min run/walk on treadmill
Cool down/stretch