Sample Workouts

Prepared by Morgan Hadel; Schwinn Certified Cycling Instructor

Warmup:

• 3 min Brisk Walk (increase your pace slightly each minute)

• 5 Inchworms

• 5 Knee Circles (stand w/ feet together)

• 20 sec Arm Swings

• 20 sec Quick High Knees

• 20 sec Quick Butt Kickers

Workout:

Each set listed below is its own AMRAP (As Many Rounds As Possible) workout. The goal of this workout is to complete as many rounds of each set as possible in 5 minutes; you will need a set of dumbbells. Take 3-5 minutes to rest between each set.

Set 1: Upper-Body

• Pushups x5

• Rows x10

• Bicep Curls x5 each arm

Set 2: Core

• Sit Ups x10

• Standing Penguins x20

• Plank Jacks x 15

Set 3: Lower-Body

• Squat Pulse x10

• Clockwork Lunges x3 rotations

• Tuck Jumps x10

Cool Down:

• 3 min Easy Walk

• 20 sec Side Bends

• 20 sec Cobra

• 1 min Foam Roll Lower Legs

• 20 sec (each side) Shoulder Stretch

• 20 sec Standing Hamstring Stretch

• 20 sec Standing Quad Stretch

Prepared by Morgan Hadel; Schwinn Certified Cycling Instructor

Warmup:

• 2 Minute Brisk Jog

• 5 Inchworms

• 10 Standing Crunches

• 5 Knee Circles (Standing w/ Feet Together)

• 30 sec (each side) Shoulder Stretch with Wrist Rotations

• 30 sec Rapid Toe Taps (Use Step)

Workout:

Perform each exercise within each tri-set 2 times. Do your best to perform each exercise for 45 seconds; taking a 15 second rest before doing the next exercise. Take 1 minute to rest between each round and 3 minutes to rest between each tri-set.

Tri-Set 1: Step

• Box Crossovers

• Tricep Dips

• Box Toe Taps

• Crossover Pushups

Tri-Set 2: Dumbbells

• Squat Touches

• Rows

• Clockwork Lunges

• Lateral Raise

Tri-Set 3: Gliders

• Plank Jacks

• Lateral Lunges

• Mountain Climbers

• Pike

Cool Down:

• 3 min Light Walk, Taking Deep Breaths

• 30 sec Cat/Cow

• 30 sec Foam Roll Lower Legs (Each Side)

• 30 sec Standing Quad Stretch

• 30 sec Tricep Stretch

• 30 sec Side Bends

Prepared by Morgan Hadel; Schwinn Certified Cycling Instructor

Warmup:

• 1 min calf/quad massage

• 30 sec calf raises

• 30 sec quick side-shuffles

• Take 3 minutes to pedal/jog at a pace you can comfortably maintain (RPE 2-3). Each time a minute passes, burst into a 10 second sprint (RPE 7-8), then return to your previous pace.

Workout:

This workout is designed to be incorporated into a bike ride or a run. The Rating of Perceived Exertion (RPE) Scale allows for self-evaluation during your workout. Keep in mind that this is a tool that allows you to use your own personal activity level as your benchmark.

RPE Scale

1 = very light activity

2-3 = light activity

4-5 = moderate activity

6-7 = vigorous activity

8-9 = very difficult activity

10 = your maximum effort

Set 1: Hill Ascent (4 min work, then 2-4 minute recovery)

• 2 min of light activity (RPE 2-3)

• 1 min moderate activity (RPE 4-5)

• 40 sec vigorous activity (RPE 6-7)

• 20 sec very difficult activity (RPE 8-9)

• Recover x 2-4 min

Set 2: Road (5 minutes)

• 30 sec vigorous activity (RPE 6-7), 30 sec moderate activity (RPE 4-5) x 8

• Use the final minute to rest, light activity (RPE 2-3)

Set 3: Hill Descent (3 min 40 sec)

• 40 sec vigorous activity (RPE 6-7)

• 1 min moderate activity (RPE 4-5)

• 2 min light activity (RPE 2-3)

Set 4: Sprinting Intervals (2 min)

• 10 sec sprint (RPE 10), 20 sec rest (RPE 2-3) x4

Cool Down:

• Take 5 minutes to pedal/jog at a light activity level (RPE 2-3) and catch your breath.

• 30 sec shoulder shrugs with deep, slow breaths

• 30 sec (each side) shoulder stretch with wrist rotations

• 30 sec (each side) standing quad stretch

• 1 min foam roll lower legs

Prepared by Morgan Hadel; Schwinn Certified Cycling Instructor

Warmup:

• 1 min foam roll calves

• 30 sec (each leg) single leg balance with ankle rolls

• 20 sec quick high knees, 10 sec rest, repeat x2

• Take 5 minutes to pedal/jog, increase your speed slightly each minute. After minute 1, you should begin to feel barely out of breath. After minute 5, you should be breathing pretty heavily (RPE beginning at 2 and ending at 5; see below).

Workout:

This is a workout designed for a bike (indoor or outdoor) or challenge yourself to incorporate this into a run. The Rating of Perceived Exertion (RPE) Scale can still be applied. The RPE Scale allows you to self-evaluate how hard your body is working. Keep in mind that this is a tool that allows you to use your own personal activity level as your benchmark.

RPE Scale

1 = very light activity

2-3 = light activity

4-5 = moderate activity

6-7 = vigorous activity

8-9 = very difficult activity

10 = your maximum effort

Set 1: Climb the Pyramid: Ride/run at each pace for 30 seconds (7 minutes total)

• Light activity (RPE 2-3)

• Moderate activity (RPE 4-5)

• Vigorous activity (RPE 6-7)

• Sprint (RPE 8-9)

• Vigorous activity

• Moderate activity

• Light activity

Set 2: Tabata (4 minutes)

• 20 sec sprint (RPE 8-9), 10 sec rest (RPE 2-3) x 8

Set 3: Distance Challenge (4 minutes)

• Take 4 minutes to see how far you can get (on a bike or on foot). If you did the 3/1/2021 “Let’s Bike… or Run” workout of the day, compare the distance you get today to the previous benchmark you set!

Cool Down:

• Take 5 minutes to pedal/jog, decrease your speed slightly each minute. Your breath may be pretty heavy after minute 1, but it should be relatively slow and less labored after minute 5. Try to start at a moderate activity level of 5 and finish at a light activity level of 2.

• Recommended stretches (stretch what you feel you need to):

  • 10 calf raises, slowly with deep breaths

  • 20 sec (each side) standing quad stretch

  • 30 sec alternating knee hugs

  • 30 sec shoulder shrugs with deep breaths

Prepared by Morgan Hadel; Schwinn Certified Cycling Instructor

Warmup:

• 1 Minute Light Jog; Deep Breaths

• 5 Inchworms

• 30 sec Butt-kickers

• 5 Knee Circles (Standing w/ Feet Together)

• 30 sec (each side) Shoulder Stretch with Wrist Rotations

• 30 sec Rapid Toe Taps (Use Step)

Workout:

This is an AMRAP workout (As Many Rounds As Possible). Each set listed below is its own 3-minute AMRAP. The goal is to complete as many rounds of each working block as possible in 3 minutes. Take 2-4 minutes to rest between each block.

Block 1: Cardio

• Mountain Climbers x10

• High Knees x10

• Skater Lunges x10

Block 2: Core

• V-Ups x7

• Plank Jacks x7

• Sit Ups x10

Block 3: Strength

• Kettlebell Swings x10

• Clockwork Lunges x1 Full Rotation

• Rows x5

Block 4: Balance (Using Bosu Ball)

• Squat x10

• Plank Leg Lifts x5 (Each Side)

• Push Up x5 (Hands on Base)

Cool Down:

• 3 min Easy Walk, Focus on Breathing

• 30 sec Cat/Cow

• 30 sec Calf Massage/Rollout (Each Side)

• 30 sec Standing Quad Stretch

• 30 sec Bicep Stretch

Prepared by Morgan Hadel; Schwinn Certified Cycling Instructor

Warmup:

• Roll Calves, Deep Breaths (using foam roller)

• 30 sec (each side) Single Leg Balance with Ankle Rotations

• 3 min Light Jog

• 30 sec High Knees

• Rapid Jumping Jacks x20

EMOM Workout:

EMOM stands for Every Minute on the Minute. This is an 8-minute workout. Complete the recommended reps of the following exercises at the top of each minute. The remaining time in the minute is your rest interval before the next minute begins.

• 15 Fast Feet Toe Taps (using a step)

• 5 Burpees (challenge: add a jump or push up)

• 5 Jumping Forward Lunge (each side)

Core Workout:

This core workout uses an exercise ball. Perform each exercise for 30 seconds, take a 15 second rest before moving on to the next exercise. Repeat twice.

• Pike Crunch

• Alternating Side Crunches

• Plank Roll In

Cool Down:

• 3 min Light Walk

• 30 sec Sphinx Stretch

• 30 sec Child’s Pose

• 30 sec (each side) Standing Quad Stretch

• 30 sec (each side) Standing Hamstring Stretch

• Massage Calves, Deep Breaths

Prepared by Isaiah Kiefer; ACE Personal Trainer

Warmup:

• 30 sec Alternating Single-Leg Deadlift

• 30 sec Knee Huggers

• 30 sec Alternating External Hip Rotations into Side Lunge

• 30 sec of Crossbody Arm Swings

• 10 Alternating Lunge w/ Spinal Twist

Workout:

This is a superset circuit focused on 20 seconds of a muscle building exercise followed by 30 seconds of a cardiovascular predominant exercise. It will be 3 blocks of mini workouts each containing 4 rounds of two exercises conducting back to back followed by a 30 second rest.

Block 1: 4 Rounds

20 work/30 work/30 rest:

• Forward Lunge w/ KB Bottom-up Curl Press

• Jump Squat with Lateral Step Squat

Block 2: 4 Rounds

20 work/30 work/30 rest:

• Stagger Stance Row

• Lateral High Knees to Modified Burpee Up-Down

Block 3: 4 Rounds

20 work/30 work/30 rest:

• KB front Raise to OHD Tricep Extension

• Commando Plank w/ Plank Jacks

Cool Down:

• 20-30 sec Spiderman Hip Flexor Stretch (each leg)

• 20-30 sec Lat Stretch (each arm)

• 20-30 sec Lying Quad Stretch (each leg)

• 20-30 sec Pigeon Stretch

• 20-30 sec Seated Twist Stretch (each side)

• 20-30 sec Crossbody Arm Swings

Prepared by Isaiah Kiefer; ACE Personal Trainer

Warmup:

• 12 Alternating Dynamic Spiderman Stretch (each leg)

• 30 sec of Frankensteins

• 10 Alternating Leg Crossovers (each side)

• 10 Inchworms

• 30 sec Bear Crawl

• 30 sec of Plank Shoulder Taps

Workout:

This is a superset circuit. This workout consists of 4 exercises where 2 exercises are conducted back-to-back before taking a rest. It will be 20 sec of Exercise 1, immediately followed by 20 sec of Exercise 2, then a 30 sec rest. You will then move on to Exercise 3 and 4 in the same manner. The completion of all 4 exercises is 1 round. The workout calls for 4 rounds. Then take a 2-3 min rest and end with a Tabata finisher (20 sec of work/10 sec rest for 8 rounds).

4 Rounds of:

20/20/30 Exercise 1 and 2:

• Burpee over Object

• KB Lateral Drags from Plank

20/20/30 Exercise 3 and 4:

• Thruster

• Reverse Lunge w/ KB Rotational Twist

Tabata Finisher:

• Lateral Deadlift Jumps

• Crossbody Mountain Climbers

Cool Down:

• 20-30 sec Figure Eight Stretch (each side)

• 20-30 sec Lying Knee Hug (each side)

• 20-30 sec Lying Hamstring Stretch (each side)

• 20-30 sec Scorpion Stretch

• 20-30 sec Bridge Position (each side)

• 20-30 sec Crossbody Shoulder Stretch (each arm)

Prepared by Isaiah Kiefer; ACE Personal Trainer 

Warmup: 

• 20-30 sec Lateral Leg Swings (each leg)

• 20-30 sec Forward Leg Swings (each leg)

• 30 sec Knee Huggers

• 30 sec Alternating External Hip Rotations into Side Lunge

• 30 sec of Resistance Band Marching Soldiers (each leg)

• 30 sec of Pulse Squats

• 20-30 sec Figure Eight Arm Circles (each arm)

Workout: 

This workout consists of two 5-minute EMOM’s (Every Minute On the Minute) and an Interval Finisher of 3 exercises conducted at a 30 sec Work to 25 Rest Ratio for 3 rounds. Take a 2–5-minute rest in between each workout block.

Block 1: 5 Minute EMOM 

• Goblet Squat (Beginner: 2-3 reps, Intermediate: 3-5 reps, Advanced: 5-7 reps)

• KB Swings (Beginner: 2-3 reps, Intermediate: 3-5 reps, Advanced: 5-7 reps)

• Pushups (Beginner: 2-3 reps, Intermediate: 3-5 reps, Advanced: 5-7 reps)

Block 2: 5 minute EMOM 

20 work/30 work/30 rest: 

• Scorpion Burpees (Beginner: 2-3 reps, Intermediate: 4-5 reps, Advanced: 6-8 reps)

• Around the Worlds (Beginner: 4 reps, Intermediate: 6 reps, Advanced: 8-10 reps)

Block 3: Interval Finisher (3 rounds)

30 work/25 rest: 

• Side-to-Side Step Lunge w/ ViPR Tool

• Kneecap Crunches

• Plank Hops

Cool Down: 

• 20-30 sec Spiderman Hip Flexor Stretch (each leg)

• 20-30 sec Chicken Wing Stretch (each leg)

• 20-30 sec Bent Arm Wall Chest Stretch (each arm)

• 20-30 sec Scorpion Stretch (each side)

• 20-30 sec Leg Crossover Stretch (each side)

• 20-30 sec Overhead Shoulder Stretch

Prepared by Isaiah Kiefer; ACE Personal Trainer

Warmup:

• 10-15 Good Morning Bends

• 10 Alternating Lunge w/ Spinal Twist

• 10 Squat to Walk-out Pushup

• 10 Backward Arm Circles

• 10 Forward Arm Circles

• 30 sec of Smurf Jacks

Workout:

This is a superset circuit. This workout consists of 4 exercises where 2 exercises are conducted back-to-back before taking a rest. It will be 25 sec of Exercise 1, immediately followed by 25 sec of Exercise 2, then a 30 sec rest. You will then move on to Exercise 3 and 4 in the same manner. The completion of all 4 exercises is 1 round. The workout calls for 4 rounds.

4 Rounds of:

25/25/30 Exercise 1 and 2:

• Ground to Stand Squat w/ Jump

• KB Lateral Row with Chest Press-Through from Plank Position

25/25/30 Exercise 3 and 4:

• Snowboard Hop Burpees

• KB Swings

Cool Down:

• 20-30 sec Spiderman Hip Flexor Stretch

• 20-30 sec Figure 8 Stretch

• 20-30 Downward Facing Dog

• 20-30 sec Child’s Pose

• 20-30 sec Bent-Arm Wall Stretch (Chest)

• 20-30 sec Cross-Body Shoulder Stretch (each arm)

Prepared by Isaiah Kiefer; ACE Personal Trainer

Warmup:

• 12 Alternating Dynamic Spiderman Stretch (each leg)

• 30 sec of Plank Shoulder Taps

• 30 sec High Knees

• 30 Butt-Kickers

• 25 Jumping Jacks

Workout:

This workout is a 10-minute long EMOM. EMOM stands for Every Minute On the Minute. The goal is to hit 5 reps of each exercise as fast as you can while maintaining good form and technique within one minute. Adjust the reps as needed for about 15-20 sec of rest at the end of each round. Your rest time is how much time you have left until the top of the next minute.

Exercises for first 5 minutes:

• 5 Goblet Squat

• 5 Tuck Jump into Plank Hop

• 5 Pushups

Exercises for second 5 minutes:

• 5 Medicine Ball High Crunch w/ Squeeze at the Top

• 5 Medicine Ball Deadlift Jumps

• 6 Primal Movement Sit-Through’s

Cool Down:

• 20-30 Lying Quad Stretch (each side)

• 20-30 Leg Crossover Stretch (each side)

• 20-30 sec Lying Hamstring Stretch

• 20-30 sec Cobra Stretch

• 20-30 sec Seated Twist Stretch (each side)

• 20-30 sec Crossbody Shoulder Stretch (each arm)

Prepared by Morgan Hadel; Schwinn Certified Cycling Instructor

Warmup:

• Foam roll or self-massage lower legs x 2 minutes

• Single leg balance with ankle rolls x 1 minute ea leg

• Quick feet x 5 sec on, 10 sec off x 3 rounds

• Take 5 minutes to pedal/jog, increase your speed slightly each minute. You should begin feeling barely out of breath and be breathing pretty heavy by the end (Rating of Perceived Exertion of 2 to begin and 5 to end; more on this below).

Workout:

This is a workout designed for a bike (indoor or outdoor). If you do not have access to a bike, challenge yourself to incorporate this into a run. I will include a Rating of Perceived Exertion (RPE) Scale for you to self-evaluate how hard your body is working. Keep in mind that this is a tool that allows you to use your own personal activity level as your benchmark.

1 = very light activity

2-3 = light activity

4-5 = moderate activity

6-7 = vigorous activity

8-9 = very difficult activity

10 = your maximum effort

Set 1: Road (5 minutes)

• 25 seconds work (RPE 6-7), 35 seconds rest (RPE 4-5) x 4 rounds.

• Take the final minute to catch your breath but keep moving (light activity).

Set 2: Hill Climb (3 minutes)

• 30 sec light activity (RPE 2-3)

• 40 sec moderate activity (RPE 4-5)

• 30 sec vigorous activity (RPE 6-7)

• 20 sec sprint, give it your best effort! (RPE 9-10)

• 1 min light activity (top of the hill)

Set 3: Hill Descent (3 minutes)

• 20 sec very difficult activity (RPE 9-10)

• 30 sec vigorous activity (RPE 6-7)

• 40 sec moderate activity (RPE 4-5)

• 1.5 min light activity (RPE 2-3)

Set 4: Distance Challenge (4 minutes)

• Take 4 minutes to see how far you can get (on your bike or on foot), make a mental note of how far you are able to get and use it as a personal benchmark for next time!

Cool Down:

• Take 3 minutes to pedal/jog at a light-activity level (2-3).

• Stretch what you feel you need to. I recommend 30 seconds of the following:

  • Standing hamstring stretch

  • Standing quad stretch

  • Deep forward lunges with torso rotations

  • 6 deep, slow breaths

Prepared by Isaiah Kiefer; ACE Personal Trainer

Warmup:

• 30 sec Alternating Single-Leg Deadlift

• 10 Alternating Lunge w/ Spinal Twist

• 30 sec Alternating External Hip Rotations

• 30 sec Alternating Internal Hip Rotations

• 10 Figure Eight Arm Circles

• 30 sec of Pulse Squats

Workout:

This is a pyramid circuit. The circuit consists of 5 rounds of 3 exercises conducted at a building work to rest ratio (Work/Rest) that will go back down after round 3.

Exercises: Burpee with 4 Mountain Climber’s, 3 KB swings to 3 Deadlift High pulls, Lateral Lunge with Anterior Reach and Around the World

Round 1: 20/20

Round 2: 30/20

Round 3: 40/20

Round 4: 30/20

Round 5: 20/20

Cool Down:

• 20-30 sec Spiderman Hip Flexor Stretch (each side)

• 20-30 sec Figure 8 Stretch (each side)

• 20-30 sec Leg Crossover Stretch (each side)

• 20-30 sec Child’s Pose

• 20-30 sec Pigeon Stretch (each side)

• 20-30 sec Seated Forward Bend

• 20-30 sec Overhead Shoulder Stretch (each arm)

Prepared by Isaiah Kiefer; ACE Personal Trainer

Warmup:

• 12 Alternating Dynamic Spiderman Stretch (each leg)
• 30 sec of Knee Huggers
• 10 Alternating Leg Crossovers (each side)
• 10 Alternating Scorpion Crossovers (each side)
• 20 Good Morning Bends

Workout:

Each workout block is a set of 3 exercises. Each block is done for 4 total sets on a 30/25 work to rest ratio. Take 2-5 minute rest between block workouts.

Block 1

• Burpee with Plank Jack

• KB Figure Eights

• Reverse Tabletop Toe Touchers

Block 2

• Sit-Throughs w/ Plank Hop to Each Side

• Lunge w/ KB Bottom-up Curl Press

• Frog Sit-ups

Cool Down:

• 20-30 sec Figure Eight Stretch (each side)

• 20-30 sec Lying Quad Stretch (each side)

• 20-30 sec Corpse Pose

• 20-30 sec Lower Back Rotational Stretch

• 20-30 sec Seated Twist Stretch (each side)

• 20-30 sec Crossbody Shoulder Stretch (each arm)

Prepared by Morgan Hadel; Schwinn Certified Cycling Instructor

Warmup:

• 5 min Brisk Walk

• 10 Inchworms

• 30 sec (each side) Single Leg Balance with Ankle Rotations

• 30 sec (each side) Shoulder Stretch with Wrist Rotations

• Fast feet in place, 10sec on, 10 sec off x 5

Workout:

This is an AMRAP (As Many Rounds As Possible) workout. Each set listed below is its own AMRAP. The goal of this workout is to complete as many rounds of each set as possible in 5 minutes. Take 3-5 minutes to rest between each set.

Set 1: Cardio

• Jumping Forward Lunges x10

• Burpees x5

• Jumping Jacks x10

Set 2: Strength

• Forward Lunge x5 (each leg)

• Pushups x7

• Stiletto Squats x7

Set 3: Core

• Leg Lifts x10

• Hip Dip Planks x10

• Straight-Leg Situps x10

Cool Down:

• Easy walk x 3-5 min

• 30 sec Cat/Cow Stretch

• 30 sec (each side) Deep Forward Lunge with Torso Rotations

• 30 sec (each side) Standing Quad Stretch

• 20 sec Shoulder Shrug circles with deep breaths

Prepared by Morgan Hadel; Schwinn Certified Cycling Instructor

Warmup:

• 3-minute jog

• 30 sec arm swings

• 30 arm hugs

• 30 sec high knees

• 30 sec butt-kickers

Workout:

This Tabata workout requires 20 seconds of high-intensity work with 10 second rests between each exercise. Each set will contain a total of 8 exercises. After a set is completed, take a few minutes to rest. Then, move on to the next set.

Set 1: Bodyweight (4 minutes total, following a 20 sec on, 10 sec off work:rest ratio)

• jumping jacks

• mountain climbers

• burpees

• skater lunges

• squat jumps

• high knees

• butt-kickers

• pulse squat

Set 2: Dumbells (light to moderate dumbbells recommended) (4 minutes total, following a 20 sec on, 10 sec off work:rest ratio)

• tricep extensions

• rows

• kickbacks

• toe touches

• lateral raise

• chest press

• scissor kicks

• plank rows

Set 3: Bodyweight (4 minutes total, following a 20 sec on, 10 sec off work:rest ratio)

• wall-sit

• push-ups

• clockwork lunges

• v-ups

• stiletto squats

• jumping lunges

• high knees

• plank jacks

Optional Challenge: This workout should take a total of about 20 minutes, including the rests between sets. If you would like a challenge, feel free to repeat a set (be sure to take a rest before).

Cool Down:

• 20 sec (each side) deep forward lunge w/ torso rotation

• 20 sec (each side) standing quad stretch

• 20 sec (each side) standing hamstring stretch (knee hugs)

• 30 sec cobra ab stretch

• 30 sec child’s pose

• 20 sec (each side) horizontal hip flexor stretch

• 20 sec (each side) tricep stretch

• 20 sec (each side) bicep stretch

Prepared by Isaiah Kiefer; ACE Personal Trainer

Warmup:

• 5 min Walk

• 30 sec Cross-Body Arm Swings 30 sec High Knees

• 10 Knee Hugs (each leg)

• 10 Single-Leg Romanian Deadlifts (each leg)

• 15 Good Morning Bends

Workout:

Today’s workout consists of two blocks. Block 1 is 4 rounds of 3 exercises done with 30 sec of work and 25 sec of rest in between each exercise. Block 2 is 4 rounds of 2 exercises done back-to-back followed by a 30 sec rest.

Block 1: 4 Rounds

30 work/25 rest:

• Kettlebell Front Raise to Tricep Extension

• Double Jumping Lunge into Jump Squat

• Commando Plank

Block 2: 4 Rounds

20 work/30 work/30 rest:

• Single-Arm Kettlebell Press to Side Raise

• Modified Burpee w/ Lateral Hop

Cool Down:

• 20-30 sec Spiderman Hip Flexor Stretch (each leg)

• 20-30 Figure 8 Stretch (each leg)

• 20-30 sec Leg Crossover Stretch (each leg)

• 20-30 sec Seated Forward Bend

• 20-30 sec Overhead Shoulder Stretch

Prepared by Isaiah Kiefer; ACE Personal Trainer

Warmup:

• 10 Alternating Dynamic Spiderman Stretch

• 10 Alternating Lunge w/ Spinal Twist

• 30 sec Pulse Squats

• 10 Frankenstein’s (each leg)

• 10 Forward Arm Circles

• 10 Backward Arm Circles

Workout:

Today’s workout consists of three blocks. Block 1 is 3 rounds of 3 exercises conducted at a dropping work to rest ratio. Round 1 is 40 sec of work, 20 sec rest. Round 2 is 30 sec of work, 20 sec rest. Round 3 is 20 sec of work, 20 sec of rest. Block 2 and 3 each consist of 4 rounds of 2 exercises conducted back-to-back followed by a 30 sec rest. Step up risers and platform are used for the exercises.

Block 1:

Exercises: Lateral Up and Over’s, Step Up w/ High Knee, Burpee Over Obstacle

Round 1: 40/20

Round 2: 30/20

Round 3: 20/20

Block 2: 4 Rounds

20 work/20 work/30 rest:

• Bulgarian Split Squat

• Dips

Block 3: 4 Rounds

20 work/20 work/30 rest:

• Uneven Squat to High Knee

• Toe Taps

Cool Down:

• 20-30 sec Spiderman Hip Flexor Stretch

• 20-30 Downward Dog

• 20-30 sec Pigeon Stretch (each leg)

• 20-30 sec Lying Quad Stretch (each leg)

• 20-30 sec Cross-Body Shoulder Stretch

Prepared by Morgan Hadel; Schwinn Certified Cycling Instructor

Warmup:

Perform each exercise listed below for ~1 minute.

• Starfish Toe Touches

• Mummy Kicks

• Arm Swings

• Jumping Jacks

Workout:

EMOM (Every Minute on the Minute); this is an 8-minute workout. Try your best to complete the reps of the following exercises listed below. The time remaining after all exercises have been completed is the time you have to rest before the next minute begins.

• 4 Squat Touches

• 4 Tricep Dips

• 1 Rotation of Clockwork Lunges

• 4 Pushups (knee or toe)

Challenge:

Following the EMOM, challenge yourself to some abs! Below is a 3x3 ab workout, do each exercise for 30 seconds and allow yourself 10 second rests between each exercise. Rest 1 minute between sets, complete each set 3 times.

• Plank Jacks

• Russian Twists

• V-Ups

Cool Down:

Hold each exercise below for ~1 minute (or 30 seconds each side if applicable).

• Cat/Cow Stretch

• Child’s Pose

• Deep Forward Lunge with Torso Rotation

• Tricep Stretch

Prepared by Isaiah Kiefer; ACE Personal Trainer

Warmup:

• 10 Alternating Dynamic Spiderman Stretch

• 10 Alternating Lunge w/ Spinal Twist

• 30 sec High Knees

• 30 sec Butt kickers

• 15 Smurf Jacks

Workout:

This is a superset circuit. This workout consists of 4 exercises where 2 exercises are conducted back-to-back before taking a rest. It will be 20 sec of Exercise 1, immediately followed by 20 sec of Exercise 2, then a 30 sec rest. You will then move on to Exercise 3 and 4 in the same manner. The completion of all 4 exercises is 1 round. The workout calls for 4 rounds.

4 Rounds of:

20/20/30 Exercise 1 and 2:

• Reverse Table Top Toe Touchers w/ Hip Extension

• Plank Shoulder Taps

20/20/30 Exercise 3 and 4:

• Side Lunge to Press Jack

• Single-Leg Romanian Deadlift

Cool Down:

• 2-5 min Walk

• 20-30 sec Spiderman Hip Flexor Stretch

• 20-30 Lower Back Rotational Stretch

• 20-30 sec Seated Twist Stretch

• 20-30 sec Seated Forward Bend

• 20-30 sec Standing Quad Stretch

Prepared by Isaiah Kiefer; ACE Personal Trainer

Warmup:

• 20-30 sec Knee Huggers

• 10 Alternating Single Leg Cross-Body Toe Touchers (each leg)

• 10 Good Morning Bends

• 10 Forward and Backward Arm Circles

• 10 Burpees

Workout:

This workout is a 10-minute long EMOM. EMOM stands for Every Minute On the Minute. The goal is to hit 5 reps of each exercise as fast as you can while maintaining good form and technique within one minute. Your rest time is how much time you have left until the top of the next minute.

Exercises:

• 5 Burpees into Jumping Lunge

• 5 Pushups

• 5 Kettlebell Figure 8’s

Cool Down:

• 20-60 sec Child’s pose

• 20-30 sec Lying Quad Stretch (each leg)

• 30-60 sec Lying Knee Hug (each leg)

• 20-30 sec Cat-Cow

• 20-30 sec Bent-Arm Wall Stretch (each arm)

• 20-30 sec Cross-Body Shoulder Stretch (each arm)

Prepared by Morgan Hadel; Schwinn Certified Cycling Instructor

Warmup:

Perform each exercise listed below for 1 minute

• Standing Side Crunches

• Inchworms

• Starfish Toe Touches

• Crab Toe Touches

• Jumping Jacks

Workout:

Perform each exercise within each tri-set 2 times. Do your best to perform each exercise for 30 seconds, taking 10 a second rest before repeating. Take 1 minute rest between each exercise and 3 minutes rest between each tri-set.

Tri-Set 1

• Plank Shoulder Taps

• Scissor Kicks

• Mountain Climbers

Tri-Set 2

• Side Plank (once per side)

• Straight Leg Sit Ups

• Penguins

Tri-Set 3

• Plank Jacks

• Russian Twists

• Boat Hold

Cool Down:

Hold each stretch for 40 seconds

1. Cobra Ab Stretch

2. Child’s Pose

3. Cat/Cow (hold each pose for ~5 seconds)

4. Pretzel (20 seconds each side)

5. Standing Oblique Stretch (hold 20 seconds each side)

Prepared by Isaiah Kiefer; ACE Personal Trainer

Warmup:

• 20 Jumping Jacks

• 10 External Hip Rotations into Side Lunge (each leg)

• 10 Inchworms

• 10 Alternating Lying Leg Crossovers

• 10 Alternating Scorpions

• 10 Forward and Backward Arm Circles (each leg)

Workout:

This is a pyramid circuit. The circuit consists of 5 rounds of 3 exercises conducted at a building work to rest ratio (Work/Rest) that will go back down after round 3.

Exercises: KB Deadlift to High Pull, Skater Hop with Sit-Thru, and KB Swings

Round 1: 20/20

Round 2: 30/20

Round 3: 40/20

Round 4: 30/20

Round 5: 20/20

Cool Down:

• 20-30 sec Spiderman Hip Flexor Stretch

• 20-30 sec Chicken Wing Stretch

• 30-60 sec Downward Facing Dog

• 20-30 sec Corpse Pose

• 20-30 sec Cat-Cow

• 20-30 sec Seated Twist Stretch

• 20-30 sec Behind-the-Back Forearm Grip Stretch

Prepared by Isaiah Kiefer; ACE Personal Trainer

Warmup:

• Walk 5 min.

• 30 sec High Knees

• 30 sec Butt Kickers

• 10 Single-leg Romanian Deadlifts (each leg)

• 10 Cross body Arm Swings

Workout:

This is a superset circuit. This workout consists of 4 exercises where 2 exercises are conducted back-to-back before taking a rest. It will be 20 sec of Exercise 1, immediately followed by 20 sec of Exercise 2, then a 30 sec rest. You will then move on to Exercise 3 and 4 in the same manner. The completion of all 4 exercises is 1 round. The workout calls for 4 rounds.

4 Rounds of:

20/20/30 Exercise 1 and 2:

• Scorpion Burpee

• Chest Press w/ Drop Squat into OHD Press

20/20/30 Exercise 3 and 4:

• Reverse Lunge with Spinal Twist

• Deadlift Jumps

Cool Down:

• 20-30 sec Spiderman Hip Flexor Stretch

• 20-30 sec Lying Knee Hug Stretch

• 20-30 Butterfly Stretch

• 20-30 sec Cobra Stretch

• 20-30 sec Standing Quad Stretch

• 20-30 sec Overhead Shoulder Stretch

Prepared by Isaiah Kiefer; ACE Personal Trainer

Warmup:

• 10 Lateral Leg Swings (each leg)

• 10 Forward Leg Swings (each leg)

• 10 Knee Hugs (each leg)

• 20 sec Cross-Body Arm Swings

• 10 Forward Arm Circles

• 20 Jumping Jacks

Workout:

Each block is a 5 min AMRAP. AMRAP stands for As Many Rounds As Possible. The goal is to get through as many rounds as possible in the 5 minute time period. One round is the completion of all 3 exercises. Rest 3-5 min between each AMRAP. Good luck!

Block 1 (Bodyweight Agile Strength-Endurance)

• Alternating Forward Lunge x10 total

• Burpees x5

• Skaters x10 total

Block 2 (Loaded Strength-Endurance)

• Thruster x10

• Halo x5 ea direction

• Lateral Lunge w. Anterior Reach x10 total

• Block 3 (Metabolic Finisher)

• Forward/Backward Shuttle Run in 10 ft square (x5 down and back)

• Pushups x5

• Deadlift Jumps x10

Cool Down:

• 20-30 sec Spiderman Hip Flexor Stretch

• 20-30 sec Figure Eight Stretch

• 20-30 Calf Stretch

• 20-30 sec Leg Crossover Stretch

• 20-30 sec Cross-Body Shoulder Stretch

• 20-30 sec Above-the-Head Chest Stretch

Prepared by Isaiah Kiefer; ACE Personal Trainer

Warmup:

• 10 Alternating Forward Lunge with Spinal Twist

• 10 External Hip Rotations (each leg)

• 10 Internal Hip Rotations (each leg)

• 10 Frankenstein's (each leg)

• 10 Forward Arm Circles

• 20 Jumping Jacks

Workout:

Each workout block is a set of 3 exercises. Each block is done for 4 total sets on a 30/25 work to rest ratio. Take 2-5 minute rest between block workouts.

Block 1

• Single-Arm Thrusters

• Squat to Reverse Table Top Rotation

• Mountain Climbers

Block 2

• Goblet Hold Squat-to-Kneeling Getup

• No-Pushup Burpee Up Downs with Lateral Jump

• Frog Sit-ups

Cool Down:

• 20-30 sec Spiderman Hip Flexor Stretch

• 20-30 sec Child’s Pose

• 20-30 Cobra Stretch

• 20-30 sec Lying Quad Stretch

• 20-30 sec Pigeon Stretch

• 20-30 sec Cross-Body Shoulder Stretch

Prepared by Morgan Hadel; Schwinn Certified Cycling Instructor

Warmup:

1. Inchworms- 1 minute

2. Arm Swings- 40 seconds

3. Mummy Kicks- 40 seconds

4. Standing Crunches- 40 seconds

5. Jumping Jacks- 1 minute

Workout: Perform each exercise within each tri-set 2-3 times. Do your best to perform each exercise for 30 seconds, taking 10 a second rest before repeating. Take 1 minute rest between each exercise and 2-3 minutes rest between tri-sets.

Tri-Set 1 (bodyweight)

• Mountain Climbers

• Lateral Lunges

• Burpees

Tri-Set 2 (with a step)

• Side Step-Ups

• Triceps Dips

• Toe Taps

• Tri-Set 3 (abs)

• Russian Twists

• Plank Jacks

• Toe Touches

Cool Down:

• Cobra Ab Stretch- hold for 40 sec

• Child’s Pose- hold for 40 sec

• Deep Lunge with Torso Rotations- hold 20 seconds each

• Standing Quad Stretch- hold for 20 seconds each

• Triceps Stretch- hold for 20 seconds each

Prepared by Isaiah Kiefer, Ace Certified Personal Trainer

Warm-up

1. Forward arm circles, backward arm circles x 10

2. Stationary butt kickers x 20 seconds

3. Lateral leg swings, forward leg swings x 10 ea

4. Forward lunge + spinal twist x 10

Workout

10 Min AMRAP

1. Pushups x 10

2. Air Squats x 15

3. Mountain Climbers x 20 total

Cool Down

1. Cross-body shoulder stretch x 20 seconds each

2. Leg crossover stretch x 20 seconds

3. Seated quad stretch x 20 seconds

4. Child's pose x 30 seconds

5. Cobra stretch x 30 seconds

6. Hamstring stretch x 30 seconds

Prepared by Isaiah Kiefer, ACE Certified Personal Trainer

Warm-up

1. Inchworm x 10

2. Spiderman lunges x 10 each

3. Stationary high knees x 20 seconds

4. Ext. hip rotation to lateral lunge x 5 each

5. Knee hugs x 20 seconds

6. Stationary Frankenstein kicks x 20

Workout

Complete 3-4 rounds with as much rest between exercises as needed (challenge= no rest). Then rest 1-2 minutes between rounds.

1. Air squats x 14

2. Lunges x 14 total

3. Jumping squats x 12

4. Jumping lunges, alternating x 14 total

5. Wall sit x 20 seconds

Cool Down

1. Seated forward bend x 20 seconds

2. Seated quad stretch x 20 seconds

3. Spiderman lunge hold x 20 seconds

4. Lying knee hug to chest x 20 seconds

5. Figure 4 stretch x 20 seconds

6. Child's pose x 30 seconds

 

Prepared by Kevin Bretting, ACSM Certified Personal Trainer

Warm-up

1. Gentle jog x 3-5 minutes

2. Inchworm x 8-10

3. Lateral lunges, alternating x 30 seconds

4. Stationary fast feet x 5 seconds on 10 seconds off x 5

5. Drop squat x 10

Workout

45-60 seconds on, 30 seconds off x 4 rounds. 2-4 minutes rest between rounds

1. Forward backward run x 5-10 steps

2. Mountain climbers

3. Lateral shuffle x 5-10 steps

4. Burpees

5. Stationary skips

Cool Down

1. Easy walk x 3 minutes

2. Alternating hamstring step and stretch x 10

3. Shallow squat to stand and open x 10

4. Child's pose x 2 minutes

5. Scorpion pose x 1 minute each side

Prepared by Kevin Bretting, ACSM Certified Personal Trainer

Warm-up

1. Rub and scrub sternum and clavicle x 30 seconds

2. Arm circles, forward and backward x 6 each

3. Squat + low reach, stand up + OH reach x 10

4. Plank to downdog + forced exhale x 5

5. Quadruped thread the needle to sky reach x 5 each

6. Side plank x 20 seconds each side

Workout

Complete 3-4 sets close to failure (8+/10 intensity) with 3-5 minutes rest between sets.

1. Pushups, hands wide

2. Crawling, square pattern x 1-2 minutes

3. Pullups

4. Bicep curls

5. Pushups, narrow hands

6. OH squats, no weight x 10-15

Cool Down

1. Rub and scrub sternum and clavicle x 30 seconds

2. Arm circles, forward and backward x 6 each

3. Squat + low reach, standup + OH reach x 10

4. Scorpion stretch x 1 minute each side

5. Child's pose x 3 minutes

Prepared by Kevin Bretting, ACSM Certified Personal Trainer

Warm-up

1. Calf raises x 10

2. Single leg balance + arm running motion x 30 seconds

3. Wide stance hoola hoops x 5 each direction

4. Triple step fast feet x 10

5. Body clapping, knees and hamstrings x 30 seconds

Workout

Complete the following drills at their approximate distances.

1. 50 yard - skip x 8 then easy run out x 4

2. 50 yard - Backpedal x half then moderate run out x 4

3. 1/2 kneeling starts "off the blocks" x 10

4. 25 yard - 80% speed x 3

5. 25 yard - 100% speed x 3-5

6. 50 yard - 70% speed x 3

Cool Down

1. 25 yard - backpedal x 3

2. 25 yard - lateral shuffle x 4

3. 100 yard - easy jog x 2

4. Walk it out

5. Hydrate!

Prepared by Caitlyn Nichols, ACE Certified Personal Trainer

Warm-Up

1) Bike/jog x 3-5 min

2) Walking quadriceps stretch x 5 ea

3) Walking Arm Swings x 30 sec

4) Thoracic spine flex/extend x 10

5) Lateral lunge to lateral shuffle x 10

6) Squat to sunrise standup stretch x 10

7) Pushups (knees or feet) x 10

Workout

Complete a 5-min EMOM for each exercise = 30min total. Example: Start a timer and do 12 supine hip thrusts. The time remaining before 1 minute passes is your rest. Complete 4 more sets before moving on.

1) Supine hip thrusts (glute bridges) x 12

2) Tabletop dead bug x 12

3) Skaters x 25 seconds worth

4) Bent over row x 10

5) Squat to press x 12

6) Plank shoulder taps (alternating) x 30 seconds worth

Cool Down

1) 12 cat/cows

2) 10 quad stretches

3) Child's pose hold x 20 sec

4) Split stance lunge stretch x 10 sec hold ea

5) Cross-legged deep breathing x 5 breaths (in nose, out mouth)

6) Pat yourself on the back for a job well done!

Prepared by Isaiah Kiefer, ACE Certified Personal Trainer

Warmup

1) Cat/Cow X 12

2) Dynamic Leg Crossovers X 12

3) Alternating Spiderman lunges X 12

4) Alternating Scorpion Crossovers X 12

5) Forwards Arm Circles X 10

6) Backwards Arm Circles X 10

Workout

Perform 3 sets of each tri-set. Perform 20 seconds of each exercise on each side without rest until you complete the third exercise. Take 30-60 rest and repeat.

Round 1:

A) Side Plank

B) Side Plank Reach-Throughs

C) Side Plank Hip Lifts

Round 2:

A) Kneecap Crunch

B) FrogSitup

C) Leg Raises

Cool down

1) 3 min Cooldown Walk

2) Child's Pose X 20 sec

3) Cobra Stretch X 20 sec

4) Twisting Shoulder Bridge Reach X 6 each side

5) Spiderman Lunge Stretch 20 sec each leg

6) Alternating Camel Reach X 6 each side

Prepared by Isaiah Kiefer, ACE Certified Personal Trainer

Warm-up

1) Lateral Leg Swings X 10 ea side

2) Forward Leg Swings X 10 ea side

3) Forward Lunge w/ Spinal Twist X 6 ea side

4) High Knees 30 sec

5) Butt Kickers 20 sec

6) Dynamic Arm Swings 20 sec

Workout

5-minute AMRAP for each tri-set.

Round 1:

A) Mountain Climbers X 16 (8 each side)

B) Burpees X 5

C) Lateral lunge with Hop X 8 (4 each side)

Round 2:

A) Deadlift Jumps X 8

B) Reverse Table Top Toe Touchers X 10

C) Jumping Lunges X 10

Cool down

1) Chicken wing stretch 20 sec each leg

2) Butterfly stretch 20 sec

3) Sitting Quad Stretch 20 sec each leg

4) Spiderman Lunge Hip Flexor Stretch 20 each leg

5) Crossbody Shoulder Stretch 20 sec each arm

6) Pigeon Stretch 20 sec each leg

7) Figure Four Stretch 20 each leg

Prepared by Kevin Bretting, ACSM Certified Personal Trainer

Warm-up

1) Inchworm x 10

2) Supine glute bridge x 10

3) Half-kneel start to single leg standup x 5 ea

4) Plank to downdog with forced exhale x 6

5) Jump rope x 1 min on, 30 sec off x 2

Workout

Perform 100 reps of each exercise taking as much rest and as many sets as necessary to complete all reps. Complete all 100 reps before moving to the next exercise. Extra challenge: record your time to completion and repeat in a week to compare.

1) Air Squats

2) Pushups

3) Lateral lunges

4) Crunches

5) Jump Rope

Cool down

1) Self hug to open arms x 10

2) Supine windshield wiper rotation hold x 30 sec each side

3) Pigeon stretch x 1 min each

4) Child's pose x 2 min

Prepared by Kevin Bretting, ACSM Certified Personal Trainer

Warm-Up

1) Squat to plank walkout + pushup x 10

2) Plank to outside step + rotate x 5 ea

3) Forward lunge to single leg balance, walking x 5 ea

4) Lateral triple shuffle x 1 min

5) Forward backward run x 6 steps x 1 min

6) 1 burpee every 30 sec x 10

Workout

Like the song, each round adds a new exercise and work your way back down from the high number. On the first round, perform 1 rep of exercise #1. On the second round, perform 2 reps of exercise #2 and 1 rep of exercise #1. So on and so forth all the way through 12 exercises.

1) Kick-through burpee

2) Lunge jumps

3) Triple-step high knees

4) Traveling lunge + rotate

5) Pushups

6) Supine Glute Bridge

7) Reverse Burpees

8) Lateral skater to balance

9) Lateral crawl 3 steps (one-way = 1 rep)

10) Half Kneeling quick standup x 5 ea leg

11) 180-degree squat jumps

12) Cartwheels

Cooldown

1) Walk around x 3 min

2) Supine windshield wiper rotation hold x 30 sec each side

3) Supine SL knee hug x 6-10 each

4) Tuck rocks on the ground x 1 min

5) Prone scorpion stretch x 30 sec each

6) Open a present

Prepared by Morgan Hadel; Schwinn Certified Cycling Instructor

Warmup:

• Roll Calves, Deep Breaths (use foam roller, or self-massage)

• 3 min Light Jog

• 30 sec Knee Circles (standing with feet together)

• 30 sec Mummy Kicks

• Quick Jumping Jacks x20

EMOM Workout:

EMOM stands for Every Minute on the Minute. This workout consists of two 5-minute EMOM workouts. For each one, complete the recommended reps of each exercise at the start of each minute. The time remaining in the minute is your rest interval before the next minute begins.

First EMOM (5 min)

• 5 Tuck Jumps

• 10 Tricep Dips

• 15 Mountain Climbers

Rest – (5 min)

Second EMON (5 min)

• 5 Pushups

• 10 Stiletto Squats

• 15 High Knees

Core Workout: (6 min)

Perform each exercise for 40 seconds, take a 20 second rest before moving on to the next exercise. Repeat twice.

• Plank Jacks

• Russian Twists

• Scissor Kicks

Cool Down:

• 3 min Easy Walk

• 30 sec Cat/Cow

• 30 sec Shoulder Stretch

• 30 sec Forward Fold

• 30 sec (each side) Standing Quad Stretch

• Foam Roll/ Massage Calves, Deep Breaths

Prepared by Morgan Hadel; Schwinn Certified Cycling Instructor

Warmup:

• 20 sec Arm Circles

• 20 sec Mummy Kicks

• 20 sec Knee Circles (standing with feet together)

• High Knees (20 sec rapid feet, 10 sec slow feet x3)

• 2 min Brisk Jog

Workout:

This is a dynamic HIIT workout with a work to rest ratio of 1:1. Perform each exercise for 30 seconds, followed by a 30 second break before moving on to the next exercise. Repeat each set three times. Take a couple minutes to rest between sets.

Tri-Set 1:

• Burpees

• Jump Rope in Place

• Skater Lunges

Tri-Set 2:

• Squat Jumps

• Plank Jacks

• Jog in Place

Tri-Set 3:

• Jumping Forward Lunges

• Mountain Climbers

• Jumping Jacks

Cool Down:

• 5 min Easy Walk, taking full breaths

• 30 sec Standing Quad Stretch

• 30 sec Standing Hamstring Stretch

• 30 sec (each side) Foam Roll/Self Massage Lower Legs

• 30 sec Shoulder Shrugs

Prepared by Morgan Hadel; Schwinn Certified Cycling Instructor

Workout:

The intention of this workout is to aid tissue recovery through fluid dynamics. This workout combines dynamic stretches and low-intensity movement (biking/walking). Spend 5-10minutes on each set; customize your recovery and spend more time on the stretches you feel that you need most.

Set 1: Dynamic Stretching

• Dynamic Side Lunges - focus your gaze and feel your weight shift side to side, initiating motion from the hips.

• Arm Circles - vary the size of circles and focus on large, full breaths.

• Trunk Rotation - maintain soft knees and try to make a perfect circle with your hips, like you’re doing the hoola-hoop really slowly.

Set 2: Bike/Walk

• At a low intensity (RPE 2-3/10), take 5-10 min to bike or walk. Use a pace that you would be comfortable keeping for over an hour; it should feel easy to breath and carry a conversation.

Set 3: Dynamic Stretching

• Deep Forward Lunge with Rotation - take a few deep breaths before alternating

• Child’s Pose Walk - use a slow pace and focus on a slow, rhythmical breath rate

• Inchworm - feel your core engage in the plank portion, adding a forced exhale to enhance that contraction, then take a deep recovery breath each time you stand up.