The next couple of weeks enjoy the time without [...]]]> Thank you again for all of your hard work in all of our outdoor workouts this year. You are all amazing, committed, strong and not afraid to do a Burpee during a recovery in any workout!! That was demonstrated with yesterday’s workout

The next couple of weeks enjoy the time without an early morning wake up unless you want to! You may choose to change the time that you do your outdoor workout, at night, at lunch time, there is never a wrong time just do it if that is what your goal is for that day.

Below you will see a basic (not easy) workout plan for 3 days per week. You can do this workout every other day to continue your body’s fat calorie burning, cardiovascular conditioning and core strength.

Warm up – 10 minutes of a brisk walk then a jog or step ups, jumping jacks. The warm up is the most important part to get your body to transport the oxygen filled blood it needs to prime the muscles for the work ahead. It also transports a fluid into the joints to get them good and pliable for all the movements and impact of your workout. (Snynovial fluid is the name of it, Google it!)

Stair workout day

1. 2 sets of stairs

2. Push ups to fatigue   (2sets of stairs and push ups)

1. 2 sets of stairs

2. Dips to fatigue  (2 sets of stairs and Dips)

1. 2 sets of stairs

2. Rotating planks with a push up  (Side plank hold for 3 seconds, push up in middle, side plank. 5 side planks, 10 push ups)   (2 sets stairs dips)

1. Pelvic Lifts – lift hips up and then alternate lifting 1 leg up at a time – 15 each leg (2 sets alternate with the swimmers)

2. Face Down swimmers – lift opposite arm/leg keep the butt tight – 15 each side

Running days- Try not to work you legs so hard on the day before a longer run, keep your legs fresh.

Warm ups – high knee hops, high heel butt kickers, straight leg soldier walks, leg cross overs keeping hips in front

1. Run for at least 30 minutes or 45 whatever your goal is for that day.

2. Walking Lunges with a rock overhead press If you are on a trail this will work super!!!!! If you are in town use your dumb bells- 15 each

3. Low, Low, keep the butt back and down low — Sumo Squat walks – Keep toes pointed in front – 20 steps each direction 3 sets!!!!

4. Single Leg balance, slowly walk down, walk out into a push up. 5 each leg

CORE

5. Planks – Front plank with a hip drop – 10 each side

6. Bird Dogs – On all 4′s, reach out with your right arm/left leg keeping your back flat, hips level, hold for 5 seconds and switch. 10 each side

7. Side Plank – Hold the side plank, lower and lift the hips 15 each side, 2 sets

Anywhere workout day – parking lot, downtown, trail, track, home

Warm up for 10 minutes, don’t skip it

1. Jumping Jacks

2. Wall sit overhead press

3. Burpees

4. Stationery lunge on 1 leg holding weight – switch after 30 seconds

5. Step Ups-bench, curb, rock, log, chair (be creative, look around)

6. Push Ups

7. Jumping Jacks

8. Tricep Dips

9. Run, sprint, run, sprint (that’s on set) go stop sign to stop sign or tree to tree or light pole to light pole.

**Do this circuit 3x times, 1 minute each exercise, no break until after the run/sprint!!!!!

Stretch, Stretch, Stretch

Print this, keep in your pocket.

Send an email out if anyone would like to get together and do workouts, you have seen what the power of a group or a workout buddy can do!!! It makes your committed, it helps you work harder and above all it is fun!!!!! Laugh and enjoy