Healthy Eating for Workouts
| Fuel Guide |
Erg Workouts
- 10k
- 2 x 30 minutes
- 3 x 20 minutes
- 4 x 15 minutes
- 500s at 2K pace until you can't hit pace anymore
- 12 x 500
- 6 x 1000
- 9 x 250 ALL OUT
- 3 x 2500 at 2K pace + 5
- 1500, 1000, 750, 500, 250
- Concept 2 Workout of the Day
At Home Workouts
- Summer 2016
- 50 jumping jacks, 30 squat jumps, 50 jumping jacks (warm up)
- Stretch 20 minutes (use our YouTube channel)
- 100 burpies, 5 x 1 min plank, 30 tricep dips, 30 leg raises (you can split this up)
- Jog 10 minutes
- Stretch 10 minutes
- 50 jumping jacks, 30 squat jumps, 50 jumping jacks (warm up)
- Stretch 20 minutes(use our YouTube channel)
- Jump rope/jump in place 5 minutes straight, 30 lunge twists each leg, 5 x 1 min plank, shoulder press while holding something heavy (water jugs, textbooks, dumbbells, etc)- see how many you can do but be sure you're pushing up for three seconds and taking four seconds to lower down. Do three sets of shoulder press.
- Jog 10 minutes
- Stretch 10 minutes
- 50 jumping jacks, 30 squat jumps, 50 jumping jacks (warm up)
- Stretch 20 minutes (use our YouTube channel)
- 5 x (Mountain climbers 1 min, squat jumps 1 min, push ups 1 min, frog jumps 1 min, plank 1 min)
- Jog 10 minutes
- Stretch 10 minutes
