Refresh Your Workout!

Need something to refresh your workout and bust the boredom? How about a hill workout to build strength and cardiovascular efficiency? There is no zoning out on the hills!

Sara Fletcher has been a NASM Certified Personal Trainer for 3.5 years and is a competitive road cyclist who sees a steep hill and wants to ride it! Perform her workout 3x this week on alternating days to refresh your workout!

Start with a 20 minute cardio workout:

 

Get on an indoor bike (or find a hill in the great outdoors) and start these intervals:

• 3 minute brisk warm-up
• 3 minute hill – Pump up the resistance and get your heart pumping! Get into a hard gear and aim for 60 revolutions per minute.)
• 1 minute easy
• 5 minute hill
• 1 minute easy
• 7 minute hill
• 3 minute cool-down

 

Muscle Conditioning

Do each exercise for 1 minute and repeat 3 times.

1-2-3 Jump Squats

How it’s done: With your feet hip width apart, start the move by sitting in an invisible chair with your butt back and the weight in your heels. End the move by standing back up. Squat three times and end the third squat by jumping straight into the air and landing in a squat again for the next repetition.

Push-up Burpee

How it’s done: Do 1 push up, on knees or toes, and in between repetitions when your arms are strait, jump your feet up to where your hands are, then stand up. To modify it on your knees, you’ll just have to put your knees down for the push-up and then lift them up again to jump your feet up and complete the burpee portion of the move.

The Torso Roll

How it’s done: Lie on your stomach with arms overhead and do a superman move by lifting your arms and legs off the ground using your butt and back. Relax back to the floor and roll like a log over to your back. Here you will perform a roll-up, aka sit-up with your legs straight (modify by bending your knees and only coming up half-way.) Continue rolling back and forth from stomach to back.

Want more ideas to refresh your workout?  Check out last week’s high intensity workout.

Click HERE for images of these exercises and for a quick Nutrition Tip!

Yours in Health & Fitness,
Sherri McMillan

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