Hey USF Varsity Crew!
Here is the spring break workouts. I’m not assigning days to these. Just do them as you have time.
Workout #1
Participate in a group exercise class. Something like, Coach Brad’s Bootcamp, Tampa Yoga in the Park, I’m trying an Orange Theory class.
Workout #2
Tabata Run–4x(8x{Sprint 20 sec, walk for 10 sec)) with a minute rest. If you have access to an erg or stationary bike, you may substitute. If you want a real challenge swim it.
Workout #3
David’s Tabata Sequence (repeat 4 times)
20 seconds body-weight squats
10 seconds rest
20 seconds jumping jacks
10 seconds rest
20 seconds push-ups
10 seconds rest
20 seconds lunges
10 seconds rest
20 seconds body-weight squats
10 seconds rest
20 seconds jumping jacks
10 seconds rest
20 seconds push-ups
10 seconds rest
20 seconds lunges
1:10 rest
Total time: 5:00 x 4 = 20:00
Workout #4
30 min cardio
3 rounds of:
1:00 plank
:30 plank jack
:30 plank walk
:30 alternating arm plank
:30 alternating leg plank
:30 alternating superman plank
1:00 plank
Workout #5
Rower’s Hell Variation
10x(250m+10 burpees)
You my substitute 1 min of max effort cardio for the erg.
Enjoy your Spring Break!
Coach Charlie