C a T’s March Friday Workout

Concept II Rowing Machine

Here is Cathy and Tom’s Friday workout.

Each of the following exercises were done for 30 seconds, with a 30 second rest in between each exercise. We did them in groupings of two and four sets each. You can adjust the duration or the rest periods as appropriate for your fitness level.

If you would like any guidance on any of these exercises, please see me or one of the trainers.

As with any exercise, listen to your body and stay hydrated. If you are having trouble with these, extend the break time in-between or rest as needed. If you become light headed, sit down and catch your breath. Be sure to get something to drink and ask for help if you need it.

Jumping Jacks

Jumping jacks are an old grade school favorite! I remember doing these in the gymnasium during gym class. Start your 30 seconds Right Now.

Plank hop off a box

These Plank Hops are kind of fun. Get in a plank position with your feet on the box (with the box against the wall. Please do not put your feet directly on the wall). Repeat these for 30 seconds, then start your jumping jacks again and complete these 4 times in total.

Alternatively: If you have trouble using the box, you can modify this exercise by using the floor (rather than the box) on the extension movement.

Squat Jacks

This is a great spin on the jumping jacks. Rather than reaching as you would in a typical jumping jack, you would remain in the half squat position the whole time and just jump, moving your legs to the side and jump again, moving your legs to the center position. Repeat for 30 seconds.

1 Leg Burpees

Everyone loves burpees, right? OK, maybe not. Try them on one leg; It helps you work on your balance and builds muscle, it’s kind of fun. Do these for 30 seconds, then return to the Squat jacks and repeat these 4 times.

Alternatively: If you have difficulty doing a full floor burpee, you can modify it by putting your hands on the box (6″, 12″ or 24″ elevation) and completing the exercise like that.

Rowing Machine

Hop on the rowing machine and row for 30 seconds. Simple, right? Well, if it’s simple, then you aren’t pulling hard enough. (haha)

Spin Bike

Hop on the spin bike and pedal fast and hard for 30 seconds. Then jump off and hop back on the rowing machine. Rinse and repeat three more times.

Ab Crunches

You’re getting to the end of this workout, just two exercises left. First, is the Ab crunch. Do these for 30 seconds. Note that you are not looking to curl all the way forward. You want to feel this in your abs not your back. Notice the angle of Cathy’s elbows. They remain at the same 90 degree angle from the top position to the bottom position. Focus on pulling with your abs, not your arms.

Back Hyperextension

Now for your back extension. Adjust the machine so that you can bend at your waist with your feet firmly planted on the rests. Then cross your arms over your chest and lower yourself down. When you are fully extended forward, return to the upright position. In the upright position, you want to be in a straight line, do not curl yourself up (backwards). Just come up to the point where your body is in a straight line and repeat. Do this for 30 seconds. On your last upright movement, grab the handles and slowly put your feet on the ground. You may feel dizzy as you stand up so be careful! Now back to the ab machine you go. Repeat these three more times.