Tuesday, July 2, 2013

My Exercise Program

                                Monday - Wednesday - Saturday 
                                               (Cardio and Strength/Endurance
                  Stretch every morning and before every work out! 


  •      Begin with stretching all major joints 15-30 seconds on each joint. Stretch only to the point where the tension begins and never past!
  •      Hike or run 1 mile (should take 5-20 minutes each hike/run) Monday, Wednesday, and Saturday. (I'll be hiking up the P mountain after class Mondays and Wednesdays and jogging on a treadmill Saturdays)
  •      On Monday and Wednesday the vertical hike will build calf, quad, hamstring, and gluteus muscles.  Add backpack when ready for added resistance. (On days without inclined hikes -for myself, Saturdays- do squats, lunges, and calf raises. Again, add weighted backpack for more resistance.)
  • After hiking/jogging on Mondays, Wednesdays, and Saturdays:
          -4 sets of 15 push ups (Chest)
          -1 set of 40 sit ups and 1 set of 40 crunches (Abdominal)
          -2 sets of 15 bicep curls (Biceps)
          -2 sets of 15 triceps extensions (Triceps)
          -2 sets of 15 shoulder press (Deltoids)

  • Before trying workouts you haven't done learn how to do it the right way here!
(Artifact 2)

       

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