Winterize
Alyssa Ritchey
Strength & ConditioningWinterize is an all-around foundational fitness program that promises to improve your strength and cardiovascular health. It consists of three days of strength training and two days of cardiovascular exercise with rest days incorporated. Taking care of our bodies is a year-round commitment, not a seasonal accomplishment, so that we can look appealing in our bikini or speedo.
Zone 2 Aerobic Training
A
60-75 minutes of work at zone 2 What is Zone 2? Your breathing rate has increased but you are still able to carry on a conversation. Exercise examples: bike, hike, trail run, ruck. If you need to start with a fast walk please feel free to do so and take your time working up to an exercise more challenging when you feel ready. You could even break the time up into 2 sections; run 30 minutes and walk 30 minutes, as long as you are doing some type of exercise.
Prep
A
Build Warm Up Lower Body 1.0
2 rounds: 16 Banded March 16 Lateral Box Step Down 16 Goblet Cossack squats with KB 16 Banded bodyweight squats
B
Back Squat
1 x 1 @ 9
C1
Leg Extension
3 x 18 @ 7
C2
Back Squat
3 x 12 @ 60 %
D1
Hamstring Curl
4 x 15 @ 6
D2
Barbell RDL
4 x 12 @ 6
E1
Calf Raise
3 x 15 @ 6
E2
Seated Calf Raise
3 x 15 @ 6
A
Rest
1 x 30:00
Prep
A
Build Warm Up Upper Body 1.0
2 rounds: 10 Banded row 10 Banded reverse fly 10 Crossover pulldown 10 Banded pull apart
B1
Incline Bench Press
3 x 12 @ 6
B2
Cable Flye
3 x 12 @ 6
C1
Pull-Up
3 x 10 @ 6
C2
Seated Cable Row
3 x 12 @ 6
D1
DB Shoulder Press
3 x 15 @ 6
D2
Bent Over Rear Delt Fly
3 x 12 @ 6
Neck Work
E
*Be sure to watch the video. Don't forget to scrunch neck back first! 2 sets: 15 neck extensions 15 neck flexions 12 R neck side crunch 12 L neck side crunch :20-:30 second hanging from the bar (get down gently, this will help decompress your spine) rest 2 minutes before the next set. weighed with 5-10lbs or as much as you can handle . my neck was pretty sore after using 5lbs.
F
Moderate Intensity Training
A
35 minutes of moderate intensity (75-80% max effort) Exercise examples: cycling, running, rowing, hiking, trail run, road run, something at moderate intensity and outside If you need to start with a fast walk please feel free to do so and take your time working up to an exercise more challenging when you feel ready.
Circuit
B
You can substitute any movements in that you desire The workout: Work until the clock hits 35 minutes: 4 minutes of row or run or bike 20 burpees 20 kettle bell swings
Prep
A
Build Warm Up Lower Body 2.0
2 rounds of: 10 bodyweight squats (with or without a band around the lower quad) 10 Reverse Lunges 4/side reverse lunge elbow to instep with rotation 10 barbell squats (empty bar) 15/leg Anterior Tibialis Raise
B1
Walking Lunges with Dumbbells
3 x 20 @ 7
B2
Back Squat
3 x 8 @ 45 %
C1
Barbell Hip Thrust
4 x 15 @ 6
C2
B Stance RDL
4 x 12 @ 6
Conditioning
D
Build Warm Up Upper Body 1.0
2 rounds: 10 Banded row 10 Banded reverse fly 10 Crossover pulldown 10 Banded pull apart
E1
Barbell Curl
3 x 12 @ 6
E2
DB Overhead Tricep Extension
3 x 12 @ 6
E3
Push-Up
3 x 8
A
Rest
Alyssa Ritchey
Nurse who in her past life was a world class weightlifter. She holds a Bachelors in Exercise Science, Associates in Nursing, and 8 + years of coaching experience. She has hosted multiple weightlifting and crossfit clinics all over the USA. The workouts she writes are backed by science to help people reach their goals.
This program is for those people too busy to spend hours in the gym, but still crave a solid evidence-based program that delivers results.
Get Winterize
