Thursday 7.16.26

Workout of the Day

“Under 30 Minutes”

Bike, Ski, or Row

3 Sets:
1:00 @ easy
:30 @ hard

Rest 2 Min

10-20-30-40-50 Calories
*Rest 1:1

Notes
Use the hardest possible effort on each set.
Rest exactly the same amount of time as the work of the previous interval took you.

Target completing all of the work in under 30 minutes.

Scale to 8-16-24-32-40 Cal.

Use any machine. If you were not here on Tuesday, prioritize rowing. If you were here Tuesday, target the bike or ski.

**Alternative Workout Option:

As of this morning, New York’s AQI is considered Unhealthy for Sensitive Groups. If needed, consider swapping out today’s cardio for the lower intensity bodybuilding work below.

A. 4-5 Sets
10 ea Single Leg RDL
10-15 Lateral Raises
1:00 Wall Sit

B. 3-4 Sets
10-15 Bicep Curls
10-15 Single DB Overhead Tricep Extensions
1:00 Any Carry/Hold or Plank of athlete’s choice

Programming Template: Week 2/8

Support our neighborhood food pantry with Sara’s Yoga class next Saturday

CHiPS is a soup kitchen and food pantry one block from the gym that supplies our community with 120,000 meals per year, distributes 20,000 pantry bags, and provides fully-furnished apartments + social work and career support to help single mothers achieve financial independence. They’ve been a pillar of the community since 1971, feeding people through negative degree winters and triple-digit summers.