Category: Treadmill - Alison Roessler Fitness

Workout!!!!

11/19/2012

Cardio!

45 minutes on Elliptical, 15 mins forward, 15 mins Backwards, 15 minutes your choice

or

45 minutes jog or walk with hills

Strength!

3x through the whole thing

Crunches x 30

Full Sit ups x 20

Plank 30-90 secs

Supermans x 12

Lateral Lunges x 12

Ice Skaters x 1min

Reverse Lunges x 12

Jumping Jacks x 1 min

Shoulder Push Ups x 8

Mountain Climbers x 30 sec

Dips x 20

Wall Sit x 1 min

Workout 11-15-12

11/15/2012

Please do the following circuit 3x

10 burpees
10 Bent Over Rows
10 jumping lunges per leg
5 pull ups
10 Full Sit Ups
20 body weight squats
Run ½ mile for time
20 Hamstring Ball Curls
20 Tricep Skull Crushers
5 Pull ups

Work it out Wednesday

11/14/2012

Run, bike, elliptical 10-15 minutes

Strength:

10 Push-ups
10 Body weight squats
10 Burpees
10 Crunches
10 Dips
10 Reverse Lunges per leg
10 Sumo Squats
10 Mt. Climbers per leg
10 Toe Touch Crunches

(Repeat 2 more times)

Run 1 mile

Monday Funday

11/12/2012

This one is a challenging one! Please do what you can. Beginners, go ahead an do only half of what is listed.

1-3 Rounds of:

800m Run
50 Body Weight Squats
50 Push Ups
800m Run
50 Lunges per leg
15 Pull Ups
400m Run
25 Air Squats
25 Push Ups
400m Run
25 Lunges per leg
15 Pull Ups

Abtastic Thursday

11/8/2012

100 Jumping Jacks
20 single leg, leg lifts
30 Toe Touches ~straight leg
20 side crunches
15 side plank with hip dip
15 push ups
100 Jumping Jacks
100 fast jumps jump in air knees trying to touch chest

3 mile slow Run/Walk/Elliptical
5 x 30sec-1 min plank minute plank

Cool down:
Stretch

Wednesday Workout

11/7/2012

We are going to do as many reps as possible with good form in one minute on each of the following:

Push Ups

Sumo Squats

Lat Pull Downs or Pull Ups

Hamstring Ball Curls

Shoulder Press

Step Ups

Bent Over Rows

Reverse Lunges

Tricep Kickbacks

Full Sit Ups

Cardio: Run/walk one Mile as quickly as you can

Weekend Recovery

11/4/2012

25 jumping jacks
25 crunches
10-25 push ups
(repeat 2-3 times)

Optional:

Easy bike ride, 10-20 minute swim or jog

Try and find a yoga class!

Weekend Prep Workout

11/2/2012

This workout will leave your exhausted. Power through it as long as you can maintain good form. If you become completely fatigued at any point, allow yourself some time to recover and move on to the next exercise.

Beginners: Complete exactly half of everything, and go at your own pace. Push yourself hard, but don't hurt yourself.

There should be 1 minute of rest between each activity

Warm-up: Jump Rope, Run, or Walk for 5-10 minutes and Stretch or Roll on Foam Roller

Main Set:
5 Minute Time Limit: Perform as many squats with a press as possible (or similar alternative).
1 Mile Run at 75% of race pace
25 jump squats
1/4 mile dash at 85% of race pace
100 squats
3 sets of max push-ups. First set normal, second set wide, third set your choice
30 Russian twists w/medicine ball or weight
20 Full Supermans
20 Bicycle Crunches per Leg
Run 1/2 Mile at 60% of race pace
20 burpees

Cool Down:
Yoga, rolling, or dynamic stretching

45 minute Thursday Workout

10/18/2012

Today's workout is a circuit and you should take as little rest as possible. It should take you 45 minutes at most.

4x through everything

20 full sit ups

20 full supermans

20 Sumo Squats with 3 pulses in the middle of each squat

10 Decline Push ups. Put your feet on a bench or elevated surface

10 Hamstring Hip Lifts (feet on a ball) with 3 pulses at the top of each lift

10 Squats with 15-40lbs per hand

10 Bent over Rows with 8-20 per hand

100 jumping Jacks

Bonus Cardio!

30 minutes walking on a treadmill speed 3.5 or higher, alternating between incline at 12% and 9% every 1/4 mile