October Workout of the Month

UncategorizedPublished October 10, 2011 at 6:37 pm No Comments

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

Always foam roll and stretch before and after your workouts.

15 minutes on the stair climber (can also be done on the elliptical with a modified pace and/or incline):
– Vary speed every 3-5 minutes

3 sets of each exercise:
– Running mountain climbers – 20 reps (beg opt – walking; adv opt – hold medicine ball)
– Plank – 1 minute (beg opt – on knees; adv opt – use bosu, medicine ball, or stability ball)
– Standing hip adduction – 25 each leg, can be done on a step to work balance (adv opt – add unstable surface)

3 sets of each exercise:
– 12 Heavy deadlifts (adv opt – single side, heavy kettle bell – 12 each )
– 10 Reverse pushups on Smith machine (adv opt – use TRX or “rings”)
– 10 Arnold presses each side (adv opt – add unstable surface)

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
– 2 mins at a 5.0 incline at a run
– 4 mins at a 3.0 incline at a steady jog
– 5 mins at a 0.0 incline at a cool down walk

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

 

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