The Fitness CLUB
A T r a i n i n g & W e l l n e s s C l u b f o r W o m e n 4 0 +
WEEK 1
Cardio Bike
Workout #1.
Workout #2.
Workout #3. Tempo
~45-90 min. Tempo Ride (EASY-MOD to MOD)
5-15 min Warm-up
3-5 x 3 min Tempo Riding efforts
RI = 3 min
Cool down: 5-15 min spin
Indoor Cycling workout #1 ...>>>
Cardio Run/Walk
Interested in a Walk-to-Run Plan?
Workout #1. Endurance
~45-90 min low intensity run or walk. (EASY)
Workout #2. Intervals
~40-55 min Intervals (MOD-HARD) (Light = 40 min / Medium = 45 min / Heavy = 50 min)
5-10 min Warm-up
3-5 x 2 min repeats
RI = 3 min
Cool down: 5-10 min easy jogging
Workout #3. Tempo
Cardio Swim
Workout #1.
Workout #2.
Foundational Strength
Workout #1. Live workout Monday May 10th at 4pm PST. ZOOM LINK ...>>
Workout #2. Link to Video ..>>
Lifting Heavy Strength Workout
Not sure if you're ready to lift heavy? Take a Foundational Self-Assessment ..>>
Workout #1. Link to Video ..>>
5 x 5 x 5 workout (5 exercises, 5 reps, 5 sets)
~ Deadlift
~ Chest Press
~ Squat
~ Row
~ Lunge
HIIT
Workout #1. Link to Video ..>>
5 exercises. 30 sec work. 20 sec rest. For 20-25 minutes
~Jump rope
~Mountain Climbers
~Russian Twist
~Box Jumps
~Burpees
Mobility
Workout #1. Yoga Link to Video ..>>
Workout #2. Foam Rolling Link to Video ..>>
<<....SAMPLE WEEK....>>
TEMPO | DURATION | EFFORT | WORK | REST INTERVAL
L = 40 min
M = 60 min MOD 5 x 5 min 3min
H = 90 min
What: Endurance Ride Duration: 1-3 hours Intensity: EASY
What: Hill intervals. Duration: 45-90 min. Intensity: MOD-HARD Workout: 5-15 min Warm-up. 3-5 x 5 min Hill repeats. RI = 5 min Cool down: 5-15 min
Monday
BODY: Mobility Work (EASY)
30-60 min Walk
Tuesday
BODY: Lifting Heavy or Foundational Strength followed by Intervals (SIT) Bike, run, or row. (HARD)
Wednesday
CARDIO: Tempo (MOD)
Thursday
BODY: Foundational Strength (MOD-HARD) followed by Jump Training (JT)
Friday
R E S T / Yoga (EASY)
Saturday
CARDIO: Endurance (EASY-MOD)
Sunday
R E S T (EASY)
or BODY: HIIT / CORE (MOD-HARD)
or Foundational Strength (MOD)