It’s important to get smarter about the ways in which we breakdown and build our bodies. Train smarter, not harder!!!
Strength training causes your muscles to tear. It’s only with adequate rest with proper nutrition and fuel that our muscles can rebuild stronger. Good muscles are started in the gym and completed in the kitchen. We all have a list of daily activities to do that do not revolve around working out. It’s important to train as efficiently and safely as possible, so we have energy to do everything that life throws at you.
Spin Class: HILLS
- Warm up sitting, level 1
- Add a level for 1 minute
- Add a level for 1 minute
- Add a level for 1 minute
- Add a level for 1 minute (the hill is getting steeper!)
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- Keep going for 3 minutes
- back off 2 levels
- Stand and add a level each minute for 4 minutes
- Keep going for 3 minutes
- back off 2 levels
- Sitting, keep going for 3 minutes
- Add a level for each minute for 3 minutes
- back off 3 levels
- set to no resistance and cool off
In the gym: 3 sets of the following 50/10’s
- Mountain Climbers
- Russian Twist with weight
- Reverse Crunches (touch elbows to knees)
- Left leg swing crunches
- Right leg swing crunches
- Right lats
- Left lats
- Hover legs above the ground
- Lift hips off the ground
3 sets of bicycle crunches
