July Workout of the Month

UncategorizedPublished July 18, 2011 at 7:14 pm No Comments

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

Always foam roll and stretch before and after your workouts.

15 minutes on the treadmill (can also be done on the elliptical & can be done faster and at a steeper incline for an advanced option):
–       5 mins at a 0.0 incline at a 3.8 speed
–       5 mins at a 8.5 incline at a 3.2 speed
–       5 mins at a 5.0 incline at a 3.5 speed

3 sets of each exercise:
– Soldier back series – 8-12 second holds
– 20 crunches with legs straight up (adv opt – extend legs at a 45 degree angle & reach to opposite foot – 20 each side)
– Standing hip adduction – 25 each leg, can be done on a step to work balance (adv opt – standing on airex, dyna disc or bosu)

3 sets of each exercise:
– 12 lunges each leg with a bicep curl, can be done as walking lunges (adv opt – 15 to 20 power lunges each leg WITHOUT weights)
– 10 pushups, can be done single leg [10 each side] (adv opt – can be done on the bosu)
– 20 tricep presses on a bench, can be done in a hip bridge (adv opt – can be done with 3 pulses each rep)

15 minutes on the treadmill (can also be done on the elliptical & can be done faster and at a steeper incline for an advanced option):
–       5 mins at a 0.0 incline at a 3.8 speed
–       5 mins at a 8.5 incline at a 3.2 speed
–       5 mins at a 5.0 incline at a 3.5 speed

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

 

 

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