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Category: Workouts

Workout 7 – Time to Get Jacked!

Warm-up: get loose! 20-30 min light resistance on cross-trainer 10 min. stretching and core Set 1: a) 12/side Side extensions b) 12 Captain’s chair leg raises c) 15/12/10 cable chest cross-overs (increasing weight each time – go to failure) Set 2…

1800 – 100’s pulling with some fast 50’s

This is a great swim workout for when you’re getting back into the pool after some time off and need to remind the arms how to swim! Not too intense, but with some fast 50’s at the end, you’ll get in a good workout…

Workout 6 – jump rope suicides

Warm-up: 20 min. cycling on a Spin bike 5 min. easy spinning, getting the legs warmed up 5×10 sec higher cadence with 30 sec easy in between 5×10 sec higher resistance, out of the saddle, with 30 sec easy in between in the saddle Rest…

Workout 5 – rowing and core

If you haven’t used the rower (i.e. ergometer) at the gym before, it’s an awesome full-body workout. It’s also a great way to warm up the entire body before lifting, and the fact that it’s non-impact is a bonus…

Tempo 400’s with a couple of hills

Use the pace that you feel comfortable at for your easy pace – I just gave mine to use as an example below! Warm-up: .5 mile easy, .5 mile increasing pace by .1 every .1 mile Main set: .25 mile easy (i.e. 6.5) .25 mile at 1…

Workout 4 – warm-up with core, end with cardio

This is the kind of workout where it looks pretty easy, but you’ll definitely be feeling the burn by the end. No heavy weights, mostly bodyweight, and the cardio is at the end instead of the beginning. The warm-up is a core workout. Have fun!! Set 1…

Workout 3 – partner workout with tricep bonus set

This workout is great with a partner or by yourself, and is based on sets of 3 x 30 seconds of each exercise. Each exercise is paired with another, so do all 3 sets of both before moving on to the next pair of exercises. No warm-up required, the…

Workout 2 – start with rowing/run, end with stairs

Warm-up: 10 min. rowing on ergometer 1 mile run, increasing speed by .1 every 10th of a mile after 1/2 mile 5 min. rowing 1 mile run, increasing speed by .1 every 10th after .4 mile 2 min. rowing 1 mile run, increasing speed by .1 every 10th…

Workout 1 – leg focus

Warm-up: 10 min. fast walking (between 3.5-4 mph) on treadmill at high incline (between 10-15%). Don’t hold on to the sides but swing those arms to get them warmed up as well! Set 1: (x3) 1 min. skipping on 1st set, 90 sec on…