Superfit: Friday Tabata on Teams

Here's the workout:
Warm up:  5ish minutes
Round 1:  jumping jacks & mountain climbers
Round 2:  spot sprint & push up with plank hip twist
Round 3:  pop squat & bicycle crunches
Round 4:  burpies & on the spot knee drivers
Round 5:  squats & v-sit rows
Round 6:  swimmers & air punches
Cool down lap around your house & stretch

Comments

Post a Comment

Popular posts from this blog

Superfit Assignment #1 - Heart Rate

Superfit 11/12 Heart Rate Assignment This assignment is to help you understand your training zones. 1.      Find your measured resting heart rate:   right when you wake up, before you start moving around.   Take for one minute or sleep with heart rate monitor on. MRHR =______ 2.      Find your estimated max heart rate (220-age=EMHR) ________ 3.      Find heart rate reserve (HRR) = EMHR – MRHR ________ 4.      Find your measured max heart reate (MMHR) = HRR +MRHR ______ 5.      Target Heart Rate = [(EMHR – MRHR) x %Intensity] + MRHR (figure out these training zones below in space) 6.      For training zone percentage/intensity multiply by .50 for 50%, .60 for 60% etc Zone 1 – Easy – 50-70 % of MHR –easy to talk (used for distance/recovery) Zone 2 –   Medium Pace- 70-80% of MHR – can still talk (di...
Read more

Superfit - week of June 1st and onward

New schedule! NEW: schedule starting next week! As of June 1st... Monday's 3:20 meet in normal spot at RSS, Friday's via teams 8am, join meeting Monday June 1st - weights & barbell (Fitness Room)             Friday June 5th via Teams - Tabata Monday June 8th - core yoga    (Fitness Room)                      Friday June 12  via Teams- HIIT Monday June 15th - pyramid workout (RSS field)                   Friday June 19 - TBA Social distancing and cleaning protocols will be in place.  When in the fitness room you will have "your space". There will not be a lot of sharing of equipment...weights & bars unless they are cleaned in between.  Please sign up via form link below so I can plan accordingly and set up room accordingly.  I don't want to do any high intensity training in the fitnes...
Read more

Superfit: Friday am on TEAMS, HIIT

Friday HIIT 8am on TEAMS 3 sets performed twice 30 sec rest between each set 30 sec exercise followed by 30 sec jumping jacks set #1 squats push ups knee drivers high low plank alternating lunges set #2 burpies bicycles pop squats swimmers spot sprint set#3 penguins (side to side abs) mountain climbers russian twist overhead squat (pretend you have a bar or use a ski pole or piece of dowling) hip thrusters warm up and cool down and stretch will all happen!!   <https://teams.microsoft.com/l/message/19:34621bbc69df4796b6752e6a7807caa9@thread.tacv2/1591941617832?tenantId=6902ef99-a42f-4d86-941a-65d6aa0c163d&amp;groupId=83726cca-9da7-411c-9f2f-10fa801c8ae5&amp;parentMessageId=1591941617832&amp;teamName=Superfit 2020- Von Bremen&amp;channelName=General&amp;createdTime=1591941617832>
Read more