Cardio and Accessory Strength Workouts for August
The Rose Club is BACK!
We will be delivering two on-your-own workouts every month to complement the work we're doing in our semi-private and personal training sessions in-studio!
These workouts can easily be done during Open Gym or while you're traveling!
There are suggestions on how to increase/progress week-to-week.
CARDIO GOALS FOR THE MONTH:
Improve our 500M Row Time
The Workouts
week 1: Test and record your time for a 500 Meter Row Sprint. (We suggest taking a photo on your phone of the rower screen after you complete this).
Then, 1 Minute Work / 1 Min rest x 10 total sets (19 minutes) on the rower, trying to keep a moderate pace (slower than your sprint)
week 2: 5 sets: 250M Row Sprint (all out) + 20 kettlebell swings + 15 kettlebell goblet squats+ 10 push ups. Rest 90 seconds after each round
week 3: 8 Sets: 300M Row Sprint (all out) + 30 Second Weighted Plank Hold. Rest 1 Min after each set. Try and maintain pacing throughout.
week 4: Re-test 500M Row Sprint and compare to week 1! If you want extra work, complete: 50 Air Squats + 40 Ring Rows + 30 Push Ups + 20 kettlebell deadlift + 10 burpees after the row.
ACCESSORY STRENGTH WORKOUT - ARMS/ABS/GLUTES focus
You can do this on the same day as cardio, or as its own workout! 40 Seconds work / 20 Seconds rest x 4 sets of each movement, alternating as you go.
- Banded Glute Bridge
- Seated Hip Abduction
- Band KickBacks (20 seconds each side)
- Frog Pumps
- Weighted Plank
- Weighted Sit Ups
- Triceps Push Downs
- Face Pulls