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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)