The “Resolution Solution”

I loved kicking off 2017 with this workout and a bunch of my dedicated YMCA regulars. 30 minute cycle + 30 minute boot camp. 2017: BEST YEAR YET.

 

This is what we did:

I. Spin

1. Song 1- intro//the xx- closed eyes meditation at 1-2 gears below base. We used this two+ minutes to reflect on 2016 and set goals for 2017.

2. Song 2- move your body//sia- bring gear to base, warm up

3. Workout:

45 second sprint x2 at base +4, 15 second rest in between

2 minute hill, end at base +9

Rest 30 seconds.

30 second sprint x3 at base +6, 15 second rest in between

2 minute hill, end at base +9

Rest 30 seconds.

15 second sprint x4 at base +8, 15 second rest in between

3 minute hill, end at base +10

Rest 30 seconds.

15 second sprint x5 at base +10, 15 second rest in between

2 minute cool down.

II. Bootcamp

Repeat each set of exercises for 6 minutes. Rest 1 minute in between each set.

1. 20 plank rows, 20 weighted lunges, 20 toes to bar or wipers, 20 mountain climbers

2. 20 elevated feet tricep dips, 20 single leg elevated weighted squats, 20 leg lifts, 20 step hop overs

3. 15 upward row, 16 goblet squat kicks, 15 inch worm push ups, 15 step squat jumps (fully unload)

4. 20 box step ups, 20 decline or incline push ups, 20 in and out crunches, 20 box jumps

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