November Workouts

November Workouts

Nov 05, 2018 / By : / Category : Workouts


 

FEAST YOUR ABS ON NEW NOVEMBER WORKOUTS

We don't rest for the holidays, and we're not taking it easy. Let's stay on track to prepare for that turkey!

COACHING: STRENGTH

LOWER BODY

11/28/2018: The Triad: 15-Minute Moderate Complexity Workout with Coach Lee
Looks can be deceiving, but don't be fooled into thinking that this 4-round workout will be easy! You'll face 30-second intervals of KB Swings, KB Goblet Squats, and KB Deadlifts. Can you survive?

TOTAL BODY

11/14/2018: Basic Burner: 16-Minute Lower Complexity Workout with Coach Rebekah
This one’s basic but effective! Engage your total body and target your major muscle groups for 20-second intervals. Grab your Slam Ball and work it with Rows, Curls, Sit-Ups, Presses, and Squats.

COACHING: CARDIO

BIKE

11/28/2018: Cyclopedia: 24-Minute High Intensity Workout with Coach Jackie
Hop on a Cycle Bike and prepare to be schooled by Coach Jackie! Get locked in for 2-minute climb intervals and 30-second sprints.

11/14/2018: Velocity on Wheels: 20-Minute Medium Intensity Workout with Coach Jackie
Find your velocity with 3 sets of ascending sprints. Pedal at a challenging Burn Pace through 20-second, 40-second, and 60-second intervals.

11/7/2018: Freedom Ride: 19-Minute High Intensity Workout with Coach Jackie
We the people of #AMPNation are ready for this Freedom Ride! Expect non-stop 2-minute Burn Pace intervals and 1-minute Max Effort intervals.

TREADMILL RUN

11/28/2018: The Cheetah: 15-Minute High Intensity Workout with Coach Chance
Run like a Cheetah with Coach Chance! 2-minute intervals at 7, 8 and 9 MPH will help take your speed work to the next level.

11/21/2018: Going for Seconds: 20-Minute Medium Intensity Workout with Coach Lee
Work on your running technique with Coach Lee! You'll pace yourself through 4 minutes at 5 MPH, 2 minutes at 6 MPH and 1 minute at 7 MPH. Every second counts!

11/14/2018: Racer: 30-Minute High Intensity Workout with Coach Rebekah
Run non-stop for 30 minutes with Coach Rebekah while you fluctuate between 7, 8 and 9 MPH. You'll get all the guidance and motivation you need to get you to the finish line!

CORE

11/28/2018: Planks for Days: 15-Minute Medium Intensity Workout with Coach Chance
Test your stability with 3 sets of 1-minute side planks on each side. You'll finish the workout with a 2-minute plank challenge!

11/21/2018: The Turkey Burner: 11-Minute Medium Intensity Workout with Coach Jackie
Keep your eye on the pie and get your abs firing with Crunches, Reverse Crunches, and Planks on each side! You'll have an extra challenge at the end of this session with 60 seconds to complete as many V-Ups as possible.

11/21/2018: Washboard Abs: 15-Minute Medium Intensity Workout with Coach Chance
Light that core on fire with 30-second intervals of Crunches, Flutter Kicks, Russian Twists and Leg Lifts. Knock these 5 rounds out and you are well on your way to those washboard abs!

11/7/2018: Attack the Pack: 16-Minute Medium Intensity Workout with Coach Chance
Attack that pack with Super Planks, Figure 8's, Super Crunches, and Sit Ups. With 30 seconds of work and 30 seconds of rest, this workout will give you just enough rest time to keep going strong!

11/7/2018: Crunch Time: 10-Minute Medium Intensity Workout with Coach Lee
Grab a mat- it's crunch time! 30-second intervals of Crunches, Russian Twists, High Plank Shoulder Taps, and Mountain Climbers will set your core on fire! You'll have 30 seconds to rest between your 4 rounds.

BODYWEIGHT

11/28/2018: Royal Flush: 20-Minute High Intensity Workout with Coach Jackie
Wear your best poker face and take on 40-second intervals of Jumping Jacks, Planks, Air Squats, Mountain Climbers and Wall Sits. Find some open space with a wall nearby and let's get to it!

STAIR CLIMBER

11/21/2018: StairWaves to Heaven: 20-Minute Medium Intensity Workout with Coach Parker
Ascend through 4 interval waves of increasing speed with Coach Parker as your guide. You’ll hit Levels 8 through 17 as you climb your way up!

11/14/2018: 3 Piece: 17-Minute Medium Intensity Workout with Coach Carli
Get fit with 3 blocks of work climbing at levels that increase by 3 every minute. You'll start at Level 5 and reach a Level 14 by the end of the working block.

11/7/2018: Booty Werk: 20-Minute Medium Intensity Workout with Coach Jackie
It's time to put in some BOOTY WERK! Step through Levels 6, 9 and 13 with some double steps thrown in to target those glutes.

MEDITATION

11/21/2018: Thankful: 9-Minute Mental Focus Session with Coach Sandi
Find a sense of ease and enjoyment as you take time to reflect upon what you are truly thankful for. Let gratitude sink in as you strive to find Thanksgiving in all things.

11/14/2018: Weight No More: 9-Minute Mental Focus Session with Coach Rebekah
These affirmations will keep you moving in the right direction on your fitness journey. Reinforce the positive changes and daily determination that will bring you worthwhile results.

OUTDOOR WALK/JOG

11/7/2018: Sole Patrol: 25-Minute Low Intensity Workout with Coach Parker
Pace yourself as you go through 2-minute Power Walking and Walking intervals with Coach Parker! There’s no better way to burn those calories.

 

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