WINE COUNTRY CRUSHERS
ROLLER DERBY TEAM

Week 4; Workout 1

 

Warm Up:

2 rounds of 

 

10 Dynamic Squat

10 Lateral Lunges

25’-50’ Knee Hugs

25’-50’ High Knees 

25’-50’ butt kickers 

25’-50’ High Kicks

 

Workout of the Day:

Sprint intervals. 

 

With our sprint intervals the goal like last week  is to be consistent with your times. . It should be about 85-90% effort.  Make sure and keep your time for each individual run and post it. Your i-phone timer works great for laps. Today we are looking for consistency.  the goal is to be within +or- 5 sec on each one of your sprints. If you have been following the program your running should be getting better by now.

 

EXAMPLE: 1st 800m 4:00,  2nd 800m 4:05, 3rd 800m 4:03,  4th 800m 4:02…… and so forth. 

Do your best to stay somewhat consistent.

 

Beginner:

2x 800m sprint 

Rest 2- 4min between each 800m sprint.

 

Intermediate:

3x 800m sprint 

rest 2- 4min between each 800m sprint.

 

Advanced:

4x800m sprints

Rest 2-4min between each 800m sprint.

 

Cool down:

Stretch, roll out your legs, go for a recovery jog or walk for a couple minutes.

Week 4; Workout 2

 

In 5 min complete as many rounds as possible.

 

5 push Ups 

10 sit ups 

15 squats

Rest 3 min

Repeat

Rest 3 min repeat.

Rest 3 min repeat.

Rest 3 min repeat. 

 

Beginner only do 2 rounds

 

Intermediate do 3 rounds

 

Advanced do 4 rounds

 

Cool down:

Stretch or go for a 5 min walk or slow jog.

Week 4; Workout 3

 

Here is one we can do inside! Be sure to be drinking plenty of fluids!!!

 

 

In 15 min Complete as many rounds as possible of:

 

10 burpees

 

10mountain climbers Left and right =1

 

30 sec plank hold

rest 1-2 min between rounds. 

Cardio & Stretching 

Always be mindful of weather conditions when exercising outdoors.

Aim for some evening or morning walks.  Get your blood flowing. Following it up with a nice long stretch.

Week 4: Fruit

 

Summer is a great time to work on increasing your fruit intake (Frozen fruit is an alternative). Farmers markets and many groceries stores sell local fruit from our area which means it’s likely going to have more flavor, freshness, and slightly more nutrients. Incorporating more fruit into your diet is a great way to satisfy your sweet tooth naturally. Some of my favorite summer fruits are berries. The specific type of berry doesn’t matter; they are all great sources of antioxidants, fiber, vitamin C, potassium and folate. Try to incorporate about 1.5-2 cups of fruits per day this week.  Try adding fresh berries or cherries to a fruit and veggie smoothie or eat a cup as a pre-workout snack. Any way you can get ‘em in is great! Here is a great dessert recipe:

Greek Yogurt with Warm Berry Sauce

 

Frozen berries make this a year-round treat. Although this is dessert, there's enough protein to consider it for breakfast.

• Yield: Serves 4

 

Ingredients

• 2/3 cup fresh or frozen blueberries

• 2/3 cup fresh or frozen blackberries

• 1/2 cup water

• 1/4 cup sugar

• 2 tablespoons fresh lemon juice

• 1 tablespoon butter

• 2 cups plain 2% reduced-fat Greek yogurt

 

Preparation

1. Combine the first 5 ingredients in a small saucepan. Bring mixture to a boil. Reduce heat to medium-low; gently boil 10 minutes or until sauce thickens. Stir in butter.

2. Spoon 1/2 cup yogurt into each of 4 bowls; top each serving with about 1/4 cup sauce.

 

Nutritional Information

Amount per serving

·         Calories 192

·         Fat 5.8 g

·          Sat fat 3.8 g

• Protein 11.8 g