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JV/Novice Team At Home Workouts – Week Starting Monday 14 September

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Hi JV and Novice Teams!

Please complete the following three workouts for the days you are at home.

(There will be a new blog posted each Monday by 4pm of workouts for the week).

The link to the google sheet that you enter your information in is HERE.

Enter your mileage for the 40′ jog for workout 1 on the google sheet, enter your mileage for the 45′ cross training for workout 2 on the google sheet and enter your mileage for the 2 x 20′ workouts for workout 3.

Workout 1

  1. Stretch / Dynamic warm up for 5 minutes
  2. 40 min (40′) jog: 4 min (4′) @ 60%, 1 min (1′) @ 75%
  3. 10 min (10′) body/ab circuit, 50 seconds (50″) on, 10 seconds off (50″)
    1. Sit ups
    2. Squats
    3. Jumping Jacks
    4. Right side lunges
    5. Left side lunges
    6. Plank hold
    7. V Hold
    8. Mummies
    9. Jumpies
    10. Squat extensions

Workout 2

  1. Stretch / Dynamic warm up for 5 minutes
  2. 45′ cross training (bike/swimming/running/erging/basketball/something fun!)
  3. 10′ body/ab circuit (as above, or pick your own!)

 

Workout 3

  1. Stretch / Dynamic warm up for 5 minutes
  2. 20′ of running @ 70%
  3. 20′ of running: 1′ on @ 80%, 1′ “off” @ 60%/jogging
  4. 10′ body/ab circuit (as above, or pick your own!)

If you have any questions, ask Coach Jules or Coach Aidan!