Name: Playbook - Jill Griffiths - MAY/THUR - Steady State Cardio & Core/stretch
Uploaded: 2024-05-02T15:06:43.648Z
Duration: 60 min
Description: MAY/THUR - Steady State Cardio & Core/stretch

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.

Karl Rasmussen

Steady state cardio for Thursday's!

This is a comfortable steady cardio day.  Comfortable means sweaty!  But able to breathe and talk if needed.  The goal is to keep moving the whole time. 

You can rearrange this day to be your long cardio day if needed.  Do whatever type of cardio you enjoy and want to improve on. 

Your trainer Jill

Warm up pace.  Should be comfortable and your body should be warm by the time 10 minutes is up.

Jogging/Walking

The purpose of this workout is to keep your heart rate in a steady, working zone. 

You should be able to hold conversation. 

Depending on where you are at fitness wise, it may be a steady 6.0 jog on the treadmill OR it may be a steady 4.0 fast walk. 

The goal is to not go anaerobic, but to work!

Whatever your goal is this summer that is what you should be choosing as your cardio. 

If your goal is to hike:  then incline the treadmill and go at a hiking pace. 

If your goal is to run: then jog on the treadmill and watch heart rate. 

If your goal is to mtn or road bike: then hop on a bike and start focusing on your rotations and building cardio that way.

40 minutes minimum today.

Running or cardio (inside or out)

Complete a sit up, but instead of keeping your feet on the ground, lift them up and clap your hands under your legs

Sit ups with hand claps

Bringing feet together, let knees drop to the sides.
Keep you back straight and draw your knees into your body.

Butterfly stretch

Wide leg stretching

Standing tall, with hips facing forward, reach one arm up and over to the side.

Draw your core in as you stretch.

Standing side stretch

CORE challenge & stretching

MAY/THUR - Steady State Cardio & Core/stretch

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

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

10/14/2023: Tuesday Cardio & CORE

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.

MAY/THUR - Steady State Cardio & Core/stretch

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