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:
-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!
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