Post Workout: Cool down for 5 minutes of stretching (legs). FRIDAY FULL BODY. Zumba: 10:30 a.m. at Cornell location. Wal
workout plan: INTERMEDIATE 7-day workout plan:7-day INTERMEDIATE MONDAY SPIN CLASS Choose one: Morning Grind: 5:15 a.m. at Cornell location Cycle for All: 5:30 p.m. at Cornell location
TUESDAY FULL BODY Warm up: Use elliptical for 15 minutes (light intensity) For the workout: Perform each of these moves for 12 reps on each side, except for the butt kicks, which you will do for 1 minute an exercise for 5 sets. Exercise Moves: • Dumbbell One-Arm Shoulder Press • Butt Kicks • One-Arm Dumbbell Row • Butt Kicks • Dumbbell Shrug • Butt Kicks • Front Raises • Butt Kicks Post-Workout: Cool down for 5 minutes of stretching Total Workout Time: 60 minutes
WEDNESDAY FULL BODY Warm up: Jump rope 20 seconds and rest for 10 seconds (x4, which is 2 minutes) For the workout: Perform the workout first, by performing each four of the moves for 25 times for 5 sets. Only rest for one minute in between each set. Exercise Moves: • Body Weight Squat • Jump Squat (modify as necessary) • Body Weight Side Lunge • Sit Ups Post-Workout: Cool down with 4 laps around the track (or if you are at Southwest, walk on the treadmill for .25 miles)
THURSDAY GROUP X Choose one of the following group exercise classes: Body Pump: 8:30 a.m. at Southwest location Total Body Fitness: 9 a.m. at Cornell location ($) Body Combat: 5 p.m. at Southwest location Yoga: 6 p.m. at Cornell location
FRIDAY FULL BODY Warm up: Jog for 30 minutes at a warm-up pace rate (5- 6 mph) For the workout: Perform each of these moves for 10 reps on each side, which you will do for 1 minute an exercise for 3 sets. Each machine (besides glute kickback) is located upstairs and downstairs at the Cornell location. Exercise Moves: • Leg Press Machine • Glute Kickback Machine • Leg Curl Machine • Thigh Abductor Machine • Thigh Adductor Machine Post Workout: Cool down for 5 minutes of stretching (legs)
SATURDAY ZUMBA/WALK Zumba: 10:30 a.m. at Cornell location Walk Outside or Treadmill Workout: • Walk at normal pace for 5 minutes • Walk as fast as you can for 30 seconds • Slow walking down for 90 seconds • Do this for a total of 30 minutes
SUNDAY YOGA OR LES MILLS Yoga: 2 p.m. at Cornell location Les Mills Body Attack: 2 p.m. at Southwest location
