Cardio and Accessory Strength Workouts for September

September Accessory and Cardio Workouts are here!

The workouts below are meant to complement the work we're doing in-studio during our semi-private and personal training sessions!

These workouts are designed to be done on your off-days during open gym hours or at-home. If you're traveling, there also great.

CARDIO GOALS FOR THE MONTH:

Improve our airbike work capacity.

The Workouts

week 1: Test and record your time for a max calorie 10-min bike test. (We suggest taking a photo on your phone of the rower screen after you complete this).

week 2:
20 Min EMOM
Min 1: Max Calorie Bike (try and maintain this # throughout all rounds)
Min 2: 15 Ab Mat Sit ups
Min 3: Row 8 - 12 calories
Min 4: 40 second plank hold
Repeat for 5 total sets

week 3:
10 Rounds
5 Cal Bike + 6 Burpees + 7 Goblet Squats

week 4:
30 seconds all-out airbike sprint
rest 1 min
repeat for 8 total sets

week 5:
retest 10 min max airbike calories

ACCESSORY STRENGTH WORKOUT - FULL BODY focus

5 Rounds
25 Kettlebell Swings
15 Dumbbell Push Press
10 Tucking V ups
8 Rows in Plank Position, alternating (total)
Rest 1 mins after each round

Core:
3 Rounds:
16 alternating dead bugs holding weight overhead
16 banded glute bridges
16 slow and controlled forearm plank mountain climbers

Arm Farm
10x Bent Over Alternating T/Y Raises
10/side Tricep Kickbacks with light weights or change plates
10-15x Bicep curls
Repeat for 3 Rounds