Here’s the workout for the next two weeks, collegiettes! Enjoy your spring break!!
Week of 3/5:
Day 1
Warm Up
Run/ walk 3 or more minutes on treadmill or do the elliptical
Core: 30 seconds of each. Repeat 2x
toe touches
Russian twists
crunches
plank
bicycles
supermans
Cool down/stretch
Day 2
Warm Up
20 minutes of cardio of your choice
Leg circuit 1 min of each repeat 2-3x
Split Squats
Plank leg lifts
Jumping jacks
body weigh squats
step ups
Cool down/stretch
Day 3
Warm Up
Walk/run stairs 4×10
Cool down/stretch
Day 4
Warm Up
50 Jump Ropes
40 lunges
30 leg lifts
20 single leg squats (10 on each leg) or body weight squats
10 stability ball hamstring curls
-Rest 2 min and repeat
Cool down/ stretch
Day 5
Warm Up
Cardio of your choice 30+ minutes
Week of 3/12:
Day 1
Warm up/stretch
Squat 3×12 lighter weight
Circuit spend 1 minute at each station:
backwards lunges
step ups
stairs
body weight squats or wall sit
Donkey kicks 2×20 each leg
Cool down/stretch
Day 2
Warm up/stretch
30-35 minute walk or run
Cool down/stretch
Day 3
Warm up/stretch
Repeat 5x:
10 Pushup
10 body weight squat
10 lateral lunges (with weight)
10 burpees
Cool down/stretch
Day 4
Warm up/ stretch
Cardio circuit: run/walk stairs for 2 minutes
30 crunches
jump rope for 2 minutes
climb the rope abs
run/walk stairs for 2 minutes
Rest 2-5 minutes and repeat
OR
Interval training on bike:
Warm up 5 minutes at comfortable speed – Then alternate going hard at a tough resistance for 1 minute followed by 3 minutes of past cycling at a lower resistance
Do this for 15-20 minutes
Cool down/stretch
Day 5
Stretch/warm up
20 seconds on followed by 10 seconds rest of the following exercises:
lunges
assisted pull up machine
squats
Repeat each exercise 3x for 20 seconds on and 10 seconds off then move on to the next exercise.
Cool/down stretch