September Workout of the Month

UncategorizedPublished September 9, 2012 at 3:47 am No Comments

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

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 with a modified pace and/or incline):
– 5 mins at a 0.0 incline at a brisk walk
– 5 mins at a 8.5 incline at a steady jog
– 3 mins at a 5.0 incline at a run
– 2 mins at a 0.0 incline at a cool down walk

3 sets of each exercise:
– “Butterfly” back series – 8-12 reps
– 15 circle ab crunches each direction (adv opt – use bosu or stability ball)
– Standing hip abduction – 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 side lunges each leg with frontal raises (adv opt – 15 to 20 ice skaters each leg WITHOUT weights)
– 10 pull-ups, can be done on the smith as single leg [10 each side] (beginner opt – can be done on the assisted pull-up machine)
– 20 concentration curls on a bench, can be done on a bosu or stability ball (adv opt – work negatives)

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
-5 mins at a 8.5 incline at a steady jog
-3 mins at a 5.0 incline at a run
-2 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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