Happy MONSTER Monday!!! As you read this, I am on a bike tour in Portland, OR. Jen and I have 3 tours booked: bike the Oregon Coast, bike the Columbia River Gorge, and bike the Oregon wineries (wondering how biking + wine will work… I’ll report back next week!) Even though I’m on vacation, I still have your weekly prescription for the BEST workout ever!
This week’s workout is one that you can do in a gym or outside. Its an interval workout and its pretty cool! Be sure to stay hydrated! Never stop sweating!
MONSTER Monday Workout 7.9.13
Warm Up
- Inchworms x10
- Grapevine x :30
- Butt Kicks x30
- Walking Lateral Lunges x10/leg
THE WORKOUT
(you will need stairs for this workout… a stairmill or the stairs at your local park will do. you can even use stairs at work or in your home!…. Go through rounds of this until you’ve done a solid 30 min workout!)
- Run the Stairs for 1 min
- Rest :30
- Low Plank :30
- Run the Stairs for :30
- Tall Plank x :30
- Run the Stairs for :45
-Rest :15
- Plank Up/Downs x6
If you’d like assistance creating a custom workout, contact Lucky13Fitness!! Visit www.lucky13fitness.com for details or email [email protected] today. If you would like MONSTER Monday workouts and other fitness tips delivered straight to your inbox, sign up for the Lucky13List by clicking here !
*If you are not familiar with any of the exercises, consult a certified professional before you attempt them! Adjust the length and intensity of this workout in accordance to your fitness level. You can decrease weight, or reps for any of the exercises. You can also modify body weight exercises. If you have questions, or would like to be put through this circuit by a certified personal trainer, email: [email protected]
This week’s workout is one that you can do in a gym or outside. Its an interval workout and its pretty cool! Be sure to stay hydrated! Never stop sweating!
MONSTER Monday Workout 7.9.13
Warm Up
- Inchworms x10
- Grapevine x :30
- Butt Kicks x30
- Walking Lateral Lunges x10/leg
THE WORKOUT
(you will need stairs for this workout… a stairmill or the stairs at your local park will do. you can even use stairs at work or in your home!…. Go through rounds of this until you’ve done a solid 30 min workout!)
- Run the Stairs for 1 min
- Rest :30
- Low Plank :30
- Run the Stairs for :30
- Tall Plank x :30
- Run the Stairs for :45
-Rest :15
- Plank Up/Downs x6
If you’d like assistance creating a custom workout, contact Lucky13Fitness!! Visit www.lucky13fitness.com for details or email [email protected] today. If you would like MONSTER Monday workouts and other fitness tips delivered straight to your inbox, sign up for the Lucky13List by clicking here !
*If you are not familiar with any of the exercises, consult a certified professional before you attempt them! Adjust the length and intensity of this workout in accordance to your fitness level. You can decrease weight, or reps for any of the exercises. You can also modify body weight exercises. If you have questions, or would like to be put through this circuit by a certified personal trainer, email: [email protected]
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