10 MIN CARDIO: TREADMILL OR STAIRMILL

4 ROUNDS: WITH 45# PLATE IN EACH HAND, SHUTTLE RUN APPROX 25 YARDS, GO DOWN STAIRS W/ THE WEIGHTS ONCE OR WITHOUT THE PLATES, 2X, 30 CABLE ROPE AB CURL, 20 CABLE TRICEP PRESSDOWN, 10 BURPEE PUSHUP

10 MIN CARDIO: TREADMILL OR STAIRMILL

4 ROUNDS: 50 WALKING LUNGES (25/SIDE), 40 LATERAL RAISES W/ 5# WEIGHTS,30 RENEGADE ROWS (15/SIDE) + 15# DUMBBELLS, 20 PREACHER CURL, 10 SQUAT PRESS.

10 MIN CARDIO: TREADMILL OR STAIRMILL

DONE!

12 Floor to ceiling +15# dumbbells, 24 jump over steps (set up a series of 3 steps with 3-4 risers under each side.  Position them close enough that you can jump over all 3 in a row with no interruption) so the pass is 4x over and back.  8 passes x 3 jumps each pass=24, 36 mountain climber abs plank position on the bosu ball.

20 Ab dolly roll the toes in, 10 jump squat for height, 20 narrow hand pushup, 20 bosu ball, round side up, superman hold off of the top for 30 sec or 10x, 3 second holds.

5 rounds: 5 Box Jumps, 10x throw medicine ball against the wall, roll down, roll up, throw; 15 Squat Press, 20 Swiss Ball hamstring roll in

Stairmill: level 8, 10 minutes

5 Rounds: 20’ Bear Crawl – forward and back, 10 Burpee Push Ups, 5 V Sit ups

Treadmill: 6.5 incline, 2.8 spd

5 Rounds: 20 each:  Cable low pulley rope curl @ 80#, Rope High Pulley Row @ 80#, Seated Cable Curl @40#, Bench dips

DONE!

PROGRESSIVE SPRINTS:  equal length of work to recovery. 90/75/60/45/30/15 and reverse 15/30/45/60/75/90

Take pulse

PROGRESSIVE HILLS:  same as above gears continue to go up, try to get to 20 or 22 gear

Take pulse

2-3 Min Standing Hill

Cool Down

SPIN CLASS: JANUARY 30, 2012 LACTATE THRESHOLD WORKOUT

5 MIN WARMUP: 30S/gear

WORK:

3 rounds: 1 min RUNNING in place, gear 10, 2 min seated, same gear, 100-110 RPMS

3 min gear 14 seated hills: first 60s = 90% effort

3 rounds: 1 min RUNNING in place, gear 10, 2 min seated, same gear, 100-110 RPMS

3 min gear 14 seated hills: first 90s = 90% effort,

Take Pulse

3 rounds: 1 min RUNNING in place, gear 10, 2 min seated, same gear, 100-110 RPMS

3 min gear 14 seated hills: first 120s = 90% effort

Take pulse

WRING IT OUT: 30s run, 30s sit and spin 100-110 RPM, 25, 20, 15, 10, 5, 5, 10, 15, 20, 25, 30

COOL DOWN

10 ROUNDS OF: 10 JACK PUSHUPS, 10 JUMP SQUATS, 10 RENEGADE ROWS, 10 KETTLEBELL SWINGS

WORKOUT:

4 ROUNDS OF:

15 SQUAT PRESSES +15-20#, 25 REVERSE DECLINE CRUNCHES, 35 SIDE RAISES+ 5-8#

THEN:  4 ROUNDS OF:

15 LOW BACK EXTENSIONS W/ REAR DELT FLYE +5#, 25 AB DOLLY, 35 SQUAT/UPRIGHT ROW W/ 30# KETTLEBELL

THEN 4 ROUNDS OF:

15 SEATED HAMMER/SHOULDER PRESS, 25 HAMSTRING ROLL OUT ON THE SWISS BALL, 35 FRONT SHOULDER RAISES +5-8#

On the squat rack, elevate the barbell to the top rung. Using the cross bar to anchor feet, PULLUPS, with buttocks hanging down toward the floor. 12- 20X
Walking Lunges: 20
On the bench, facing the length of the bench, place one hand on each side of the bench and HOP OVER the bench from side to side, bunny hop, quickly. 20X
3 rotations through all exercises
Plyo Military on the Smith Machine: Smith Machine Military, but at the top of the move, give it a shove. 10-12X
Leg Press + 100#. 20X
Bear Crawl: 20 yards
Plank: 30s
Superman with rear flye +5#. Lay face down on the bench, hold the superman up, and add the reverse flye (up and down) to the move. 12-20X
3 rotations through all exercises.
DONE!

Back to home base: a step with 3 risors, moderately heavy weights, and a mat

hi knee run 30s, heel kick to butt 30s, jumping jacks 30s: 3 times through

BEGIN THE WORKOUT:)

10 Pushup Jacks

20 Bench dips

30 Bent Over Rows w/ weights – Renegade Rows 15/side for more advanced

40 Abdomenals: Crunches, Bicycles, Hip raises, your pick

50 Squats: 4 slow squats all the way down and up, 8 pulse squats bodyweight stays low

4 times through with a final 2 slow squat to reach 50

Run around the room 1.5 laps, down the middle: bear crawl just one length, run 1.5 laps around

crabwalk down the middle

frog jump

walking lunges

Back to home base and Repeat: 10, 20, 30, 40, 50 workout, followed by laps for a total of 3 FULL

__________________________

After 3rd set of running around the room and exercises down the middle of the room, return to home base:

At this point, the class voted for more abdomenals and some yoga poses:)  But NEXT week we are going to do MORE……

YUMMY YUMMY!

Some of you KNOW how much “Dr C”, Dr Rebecca DC Bell D.C. loves POPCORN!  Especially the “not so healthy Movie  Theatre” popcorn!!!!  Hey!  We all have our vices:)  And in honor of “Dr C’s”, Dr Rebecca DC Bell D.C. vice, we are celebrating National Popcorn Day in the office with freshly popped popcorn!!!  Walk over and get a bag!!!!  No, it is NOT the healthiest version of this tasty treat, but its FUN!!!  And we would love to see you:)  Until then, Be Well Adjusted!!

http://www.popcorn.org/AboutUs/Media/NationalPopcornDay/tabid/115/Default.aspx

10 min on the stairmill, level 7

5 rotations of: 25 leg press w/ 45# on each side, 20 hanging leg raises, 15 Australian Pull ups

10 min on the stairmill, level 7

5 rotations of: Shuttle run/walk approx 30 yds, down 1 flight of stairs (w/ the weights), back up the stairs, shuttle run back & 10 Push Up Jacks, if need rest: 1 min Ab bicycle

10 min on level 7 stairmill

3 rotations (we were tired!): 10 yd Bear Crawl forward and back, 10 Burpee Push Up (belly RESTS on the floor before coming up), 5 V Situps

***Should have done a higher level on the stairmill, but I was happy reading magazines:)

Try it out and COMMENT!!!

4 rounds:  30 seconds of Deadlifts @ 45# &  30 seconds of Wheel Roll Outs

                    1 Mile Treadmill

4 rounds: 10 (Hyper)Extensions:  & 10 Reverse Crunches

4 rounds: same exercises Extensions and Reverse Crunches 15x Each (this was much better=more challenging)

                    1 Mile Treadmill

4 rounds: Lying Hamstring Curls 10 & 10 Weighted Crunches +25#

DONE!  Took alittle over an hour.