N10c Challenge Blog
Week 8

It's a snow day, but that shouldn't stop you from getting your workout in!

Here's a little something:
 
10 Minute warm up at recovery pace on Treadmill or Elliptical
 
Zone two Hill Repeats:
1 minute at a grade of 10% followed by one minute of recovery. Do this three times. THEN:
 
1 minute of push ups
1 minute of sit ups
1 minute of Burpees  (high knees for an alternative)
 
Repeat the treadmill/elliptical hill repeats and  pushups/situps burpees sequence for a total of 5 rounds
 
10 minute cool down at recovery pace.
 
Enjoy!
Comments
Login to post comments.
Week 7

Here is this week's N10c workout:

 

10 minute low zone 2 warm up.


 

Treadmill Hill pyramid: One minute each at 3,4 and 5% Grade, followed by 2 minutes of recovery. Then 1 minute each at 5,4 and 3% grade followed by 1 minute recovery.


 

30 seconds each of:

Push ups

Sit ups

Mountain climbers

Repeat 4 times.


 

Treadmill Hill Pyramid: One minute each at 4,5 and 6% Grade, followed by 2 minutes of recovery. Then 1 minute each at 6,5 and 4% grade followed by 1 minute of recovery.


 

30 seconds each of:

Frog Hops

Squats w/ shoulder press

High Knees

Repeat 4 times


 

Treadmill Sprints:  1 minute at Zone 2 pace, followed by a 30 seconds sprint. Recover 1 minute. 30 second sprint, recover 45 seconds, 30 second sprint, recover 30 seconds.


 

Burpee count up run: Do one burpee, run 1 lap around cardio deck, then do 2 burpees and a lap. Continue until you reach 10 burpees


 

10 Minute cool down on treadmill or elliptical

Comments
Login to post comments.
Week 6

The 15 minute Workout

Warm up – 10 minutes for mileage or 1 mile for time.

Each circuit is 15 minutes. Keep rotating through the exercises until the 15 minutes is up, then move on to the next circuit.  Do as many rounds as possible in 15 minutes.

Circuit #1 (20 reps Each)

  • Runners lunges

  • Tricep press/ or dips

  • Push ups

  • Full sit-ups w/ leg raise

 

#2 Go Heavy!   (12 reps each)

  • Push press (squat & press)

  • Biceps curls & stationary lunges

  • Chest Press

  • Reverse Crunches

#3 Go For Broke (10 reps each)

  • Side to side push ups (each side)

  • Power lunges (each side)

  • Plank rows

  • Burpee squats / box jumps

  • Bicycle abs

Comments
Login to post comments.
Week 5

This N10c Challenge requires: a 55-65 cm ball, 12-24" ball, Dumbbells that you can press overhead, & a mat.

 

Warmup

Walk Zone 1-2 for 3 min

Walk Zone 2-3 for 3 min

Walk on incline 5-10 Zone 3-4 for 5 min

_______________________________________

Using 55 - 65 cm exercise ball

Perform 20 repetitions of each exercise with a weight that would be very challenging for the last 3-5 reps.

 

1) Squat with Dumbells (a weight that you can press overhead) with Bicep curl & Shoulder Press

2) Crunches on the ball

3) Dumbbell Chest Press on the ball

4) Standing bent over Dumbbell Rows with Tricep Kickback combo

*Repeat*

_______________________________________

Cardio block

1 min Zone 2

3 min Zone 3

1 minZone 4

_______________________________________

Using box or step with risers 12"-24" tall depending on how knee responds.

Perform 20 repetitions of each exercise.

 

1) Alternating step ups on bench with Dumbbell Hammer bicep curls 

2) Bench dips off box

3) Bent over High and Wide Rows

4) Hands on bench Plank, alternating knee pulls (tuck toward chest).

5) Dumbbell chest flys ( Laying on Mat)

6) Bicycle crunches

*Repeat these exercises*

_______________________________________

Repeat cardio block adding 30 more seconds to reach Zone 5

____________________________________

Cool down walk 3 min

____________________________________

5 min stretching

Quads, arms, chest, back, hamstrings.

Comments
Login to post comments.
Week 4
N10c Workout - 1/26/15
 
10 minutes of "Zone 2" cardio at conversational pace to warm up. Then:
Treadmill run:
1 minute each at 3,4 and 5 % grade, followed by 2 minutes of recovery at 0% grade. Then
1 minute each at 4,5 and 6% grade
Recovery jog of 2 laps around the cardio deck track.

30 seconds each of:
Pushups
sit ups
Jumping Jacks
do a total of three rounds
Treadmill run:
1 minute each at 6,5 and 4% grade, followed by 2 minutes of recovery at 0% grade. Then
1 minute each at 5,4 and 3% grade
Recovery jog of 2 laps
30 seconds each of:
Triceps Pushups (hands in close)
reverse crunches
high knees
do a total of three rounds
Treadmill:
30 second sprints
1 minute recovery
Do a total of three rounds
Grinder:
20 Air Squats
20 Burpees
Run 1 lap around track
Do a total of five rounds

Good Luck!
 
"It's hard to beat a person that never gives up." - Babe Ruth
 
Gene Meade
Comments
Login to post comments.
Beverly's N10c Challenge

N10c Challenge

1/18/15


Run 1 mile for time (1st 3 min walk to warm up)

20 Stationary lunges R w/overhead shoulder press
20 Stationary lunges L w/ Bicep Curl
20 Inner thigh squats with overhead Tricep press
20 Jump Squats
20 Push-ups with alternating DB row
20 Sit-ups
20 V-Sits with DB twists

Bike 2 miles Fast resistance 7-10
Repeat exercises
Stair stepper 4 min on level 5-8
Repeat exercises
Elliptical 4 min Fast resistance 7-10
Repeat exercises.

Time yourself from start to finish.
Beverly

Comments
Login to post comments.
Gene's Workout 1/14/15

N10C Challenge Workout

Week of 1/12/2015

 

One of my favorites! 10X10X10. Short and sweet, but it will challenge you!

 

10 minutes of Zone 2 cardio on treadmill or elliptical

 

10 Minutes, as many rounds as possible of:

5 Burpees

10 Air Squats

5 Pushups

1 lap around track of cardio deck

 

10 Minute cool down on treadmill or elliptical

 

Grab a friend and challenge one another! Keep track of how many rounds you can do!

Gene

Comments
Login to post comments.
Starting Off the New Year Right!

N10C Challenge

 

 

Happy New Year! We are anticipating a great 2015, with lots of new members, programs, and incentives to help keep you excited and challenged throughout the New Year. This January we are going to try something different with one our most popular classes - N10C.  Due to its continuous growth in popularity we are going to start posting a weekly N10C Challenge for all members to participate in.  This Challenge can be done at any time, any day during the week, and as always will accommodate all fitness levels. 

 

Every Monday a new Challenge will be posted by one of your favorite N10C instructors in our " N10C Blog Spot” on  the ClubWorx website. You can post your results, or just tell us how you did with the workout on the ClubWorx Facebook page. At the end of the week, everyone who posts their results will receive the chance to win a FREE SMOOTHIE on ClubWorx.  

 

 

Get out of your comfort zone Challenge

 

OK guys, time to try to take your fitness to the next level. Grab a few of your N10C buddies and get ready to sweat. This workout is all about setting your personal best. This is the "30 minute workout”  20 minutes of cardio , 10 – 1 minute intervals.  It will go like this……..

                        Round 1

10 minutes on your favorite piece of cardio

(every 2 ½ minutes, sprint for 30 seconds)

1 minute – dumbbell row or fly

1 minute – shoulder press

1 minute - tricep press or dips

1 minute   - push ups

1 minute - mountain climbers (or full sit ups)

* make sure to record how many you did for each minute

                                   

Round 2

10 minutes on cardio repeat cardio to beat mileage.

                                 Repeat 1 minute interval to beat reps per minute.

 

Remember, as always, this is your workout you take it to your level.  The goal is to set a new threshold of fitness, not injury.

Good Luck,

Kathy K.

Comments
Login to post comments.
Login
  Categories
  Archives

ClubWorx, 100 South Fitness Drive, Fuquay Varina, North Carolina 919.567.3400
Have a comment or question? We want to know, click here.

Copyright ClubWorx 2016. All rights reserved. Site design by Susan K. Bailey Marketing & Design, supported by SiteApex - Terms of Use - Privacy Policy