Hopefully you all enjoyed Thanksgiving and didn't eat too much! As we spend the next month without formal practice it is important that you workout on your own to be prepared for winter training. Erging is great if you have access but there are other ways stay in shape.
I would suggest a cardio workout and core circuit each weekday and two or three strength days in addition. You don't have to go to the weight room for strength days, you can do body-weight circuits instead. Take the weekends off.
Cardio: Erg 10k-15k @ 18-22 -OR- Run 45 minutes to an hour -OR- Bike 60 to 90 minutes
-If you are in the weight room make sure you get squats, leg press, box jumps, pushups, bench press, pullups and rows (seated, bench, bent over) in. Be sure to start light and work your way up. Each set should include 8-12 repetitions with short rest in between. Don't spend 5 minutes in between each set flexing in the mirror.
-If you are doing body-weight, use a mix of jumpies, squats, squat and hold, squat walks, lunges, lung and hold, box jumps, and pushups. Try to do a minute of each with short rest in between (15 to 20 seconds).
-Pick 5 and do a minute each without rest, take a minute off, and repeat once.
-Crunches, bicycles, Russian Twists, Scullers, planks, side planks (counts as 2), plank with a hip dip (alternate touching each hip on the floor), 6 inches, 6 inches with flutter or up and down kicks, 6-12-90
Good luck and
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