Name: Playbook - Jill Griffiths - 10/14/2023: Tuesday Cardio & CORE
Uploaded: 2024-05-02T15:06:43.687Z
Duration: 40 min
Description: 10/14/2023: Tuesday Cardio & CORE

Complete the running workout posted below.
Once sprint intervals are complete, add more easy jogging if you are training for a 10k or higher. 

Then complete the core workout.

Post your time in comments.

Running - easy warm up jog

Not the changes to your intervals this week!

How have they been going?  
Purpose is to increase your fitness and improve your output.

Do the work, it will pay off ;)

These sprints are meant to be your high intensity movement.

Sprints can be done on cardio machine of choice or outside running or according to workout.

Sprint workout: 
High intensity or sprint for :45 seconds.
Recover for 1 minute


Repeat this for 15 rounds.

Sprints see description

Bike, run, treadmill, jog, walk, elliptical etc

Cardio of choice for 20-40 minutes

Sprint intervals today!

Start lying down with the ball above your head.
Feet are in butterfly position.
Bring the ball all the way up to touch the floor in the middle of your feet, and then back to starting point.

Wall ball sit ups

Place two dumbbells on each side of the ball.
Start with mid back on ball.
Hold one weight to help you stabilize if needed.
As you crunch rotate your torso as your knee and elbow touch.

Ball single leg bicycle

CORE CHALLENGE

10/14/2023: Tuesday Cardio & CORE

Karl Rasmussen

Today's adventure was a 51 mile bike ride up Provo canyon.

Saturday is adventure day!

The first day of a new workout is always the hardest. Thanks for helping me! 🏋️‍♀️

MAY/WED - Back & Biceps PLUS

AMRAP is a challenge! I was able to do 5.5 rounds. I did 6 sets of 15 push-ups! I am going to have to build up to 2 minute dead hang.

MAY/FRI - Full Body Challenge

I did this one camping using bands. It was probably pretty funny to watch 😅

Katie

Barbell hip thrust is the most difficult.

MAY/MON - LEG day

I changed to go on a bike ride, and then it started to rain. 🌧 I changed again and went to the gym and used a spin bike.

MAY/THUR - Steady State Cardio & Core/stretch

MAY/TUES - Endurance, Chest, Tri's & Grip

This one is difficult, but I think it is one of my favorites. 😅

FEB/MON - upper body PLUS

I still hate the bar hangs, but I am doing them.

I like this one. Good cardio and strength training.

FEB/THUR - Cardio, core&grip

Nida

Jan/Monday’s Chest/tri’s

Friday Flush & core

We need to work on barbell work. I am not really comfortable with these workouts

Jill Wiseman Wilkins

Wednesday Leg & Core

We need to figure out how I can get stronger 💪 so I can do pull-ups.

10/17/2023 - Chest/Back, Shoulders&Core

10/16/2023 - Thursday run/bike & grip

10/15/2023 - Wednesday Leg & Core

10/13/2023 - Monday upper body & abs

11/10/2023 - Friday Full Body!

45 minutes elliptical. 30 pound dumbbells around AF Rec center track and then 25 pound dumbbells.

11/9/2023: Thursday Cardio & GRIP

11/8/2023 - Lower body PUSH

11/7/2023- Tuesday Cardio of choice and CORE

11/6/2023 Monday bi/tri & conditioning

11/2/2023: Thursday Cardio & GRIP

11/1/2023 - post 🎃 LEG day

10/31/2023- Tuesday Cardio intensity & stretching

10/30/2023 Monday Upper Body & conditioning

20 mile bike ride with a couple of friends.

10/28/2023- Saturday is adventure day

This one was not easy. I need to work  on not tipping the bar bells over.😁

Good I have been stuck in a rut doing the same exercises. This helped me change things up.

10/27/2023 - Friday chest + back + stretching

10/26/2023: Steady state cardio & GRIP

Great. I did make some modifications due to knee issues. It is important to me to build strength to avoid knee replacement for as long as possible.

10/25/2023 - Lower body & CORE

10/24/2023- Tuesday Cardio intensity & stretching

We need to work on bar work! 
Lobster toe touches were also difficult. 
I had to modify box jumps to use a box instead of a bench. I tried the bench several times.

10/14/2023: Tuesday Cardio & CORE

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