SPRING WEEK: 12 week workout program to get you in shape for Su - NBC Right Now/KNDO/KNDU Tri-Cities, Yakima, WA |

SPRING WEEK: 12 week workout program to get you in shape for Summer

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SPRING WEEK: Getting into shape for the summer season is a top priority for many people.

Our friends at the Tri-City Court Club, John Erickson and Lori Powell have created a 12 week program to kick start your workout routine this Spring.

Check out our full interview with them and try out their 12 week program posted below:
 

Phase I

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 1

Strength Workout & Conditioning

20 Minutes Cardio Activity + stretching

Recover

Strength Workout & Conditioning

Recover

Badger Challenge

Recover

Week 2

Strength Workout & Conditioning

20 Minutes Cardio Activity + stretching

Recover

Strength Workout & Conditioning

Recover

Badger Challenge

Recover

Week 3

Strength Workout & Conditioning

20 Minutes Cardio Activity + stretching

Recover

Strength Workout & Conditioning

20 Minutes Cardio Activity + stretching

Badger Challenge

Recover

Week 4

Strength Workout & Conditioning

20 Minutes Cardio Activity + stretching

Recover

Strength Workout & Conditioning

20 Minutes Cardio Activity + stretching

Badger Challenge

Recover

Phase II

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 5

Strength Workout & Conditioning

30 – 45 minutes interval

Recover

Strength Workout & Conditioning

30 – 45 minutes interval

Badger Challenge

Recover

Week 6

Strength Workout & Conditioning

30 – 45 minutes interval

Recover

Strength Workout & Conditioning

30 – 45 minutes interval

Badger Challenge

Recover

Week 7

Strength Workout & Conditioning

30 – 45 minutes interval

Recover

Strength Workout & Conditioning

30 – 45 minutes interval

Badger Challenge

Recover

Week 8

Strength Workout & Conditioning

30 – 45 minutes interval

Recover

Strength Workout & Conditioning

30 – 45 minutes interval

Badger Challenge

Recover

Phase III

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 9

Strength Workout & Conditioning

30 – 45 minutes interval

Strength Workout & Conditioning

20 minutes cardio Activity + stretching

Strength Workout & Conditioning

Badger Challenge

Week 10

Strength Workout & Conditioning

30 – 45 minutes interval

Strength Workout & Conditioning

20 minutes cardio Activity + stretching

Strength Workout & Conditioning

Badger Challenge

Week 11

Strength Workout & Conditioning

30 – 45 minutes interval

Strength Workout & Conditioning

20 minutes cardio Activity + stretching

Strength Workout & Conditioning

Badger Challenge

Week 12

Strength Workout & Conditioning

30 – 45 minutes interval

Strength Workout & Conditioning

20 minutes cardio Activity + stretching

Strength Workout & Conditioning

Badger Challenge

Strength Workout:

  1. Plank – As long as possible, repeat x2

  2. Super Set (repeat one exercise after the other – do “A” first, then “B”)) 3 sets, 8-10 reps

    A. Squat (add weight if needed)

    A. Row/Pulling Exercise – like pull-ups (google for examples without equipment)

    B. Lunge

    B. Push Up

  3. Farmers Walk – Hold weighted backpack to chest with back straight, shoulders back and core tight for 25 yards, 3 times (3 x 25yds)

  4. Try to increase the number of reps each week

Conditioning Workout “HIIT Sets”:

  1. 20 seconds on/10 seconds off (as many reps in 20 seconds, 10 second rest between exercise)

  2. 2 to 4 rounds for each “HIIT” Set

  3. A and B = 1 round/set

    A: Burpee

    B: Step Up

          A: Push Up side to side

          B: Bear Crawl

          A: Mountain Climbers

          B: Jumping Jacks

  • Keep track of number of reps for each exercise, try to improve/increase reps each week.

Cardio

  1. Choose your favorite cardio activity and mix it up – Have fun with it

Interval Workout – Cardio

  • 5 min warm-up

  • 1 min high intensity

  • 2 min recover/low intensity

  • 1:30 high intensity

  • 1:30 recover/low intensity

  • 2 min high intensity

  • 1 min recover/low intensity

  • 3 min high intensity

  • 5 minute cool down

Badger Challenge

  • Climb Badger Mountain and record time

  • Try to improve time each week

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