December Workout of the Month

UncategorizedPublished November 30, 2013 at 3:14 am No Comments

Always foam roll and stretch before and after your workouts. 

To be done 1-2 times each week in December.

15 minutes on the treadmill (can also be done on the elliptical & can be done with a modified pace and/or incline):
–       5 mins at a 0.0 incline at a brisk walk
–       4 mins at a 8.5 incline at a steady jog
–       1 mins at a 5.0 incline at a sprint
–       4 mins at a 3.0 incline at a steady jog
–       1 min at a 0.0 incline at a sprint
–       3-5 mins at a 0.0 incline at a cool down walk

3-5 sets of each exercise:
–       30 Jump Rope – Single, Single, Double Feet
–       30 Ice Skaters – Jog/Run
–       30 Jump Rope – High Knees
–       30 Jumping Jacks
–       30 Jump Rope – Criss Cross Feet

3 sets of each exercise: (For 10 reps: use heavy weight, For 15 reps: use light to medium weight)
–       10 Hammer Curls
–       15 Zottmans
–       10 Tricep Kickbacks
–       15 Tricep Overhead Extensions
–       10 Overhead Presses
–       15 Lateral Raises

If you have any questions or would like further modifications, please remind me during your session.

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