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8-Week Outdoor Fitness Program
| 8-Week Outdoor Fitness Program |
Day 043 - X-Training Day
X-Training Day
Day 044 - Strength/Endurance Circuit
Circuit Training: WU, Push-ups, Chin-ups, Reverse curl, Diamond push ups, Triceps dips, Reverse lunge w/biceps curl, Crunches, Erectors-3 min. hold, Run @ RPE 7.5
Day 045 - Cardio-MixedIntervals
WU: 1 mile @ RPE 4-5, Stretch, 1 mile as: 100m @ RPE 8.5-9, 100m @ RPE 3-4, 800m @ RPE 6.5, 1 mile as: 400 @ RPE 8-8.5, 400 @ RPE 5. 800m CD @ RPE 5, Stretch
Day 046 - Rest Day
Rest Day
Day 047 - Circuit Training: Total Body
Muscular Endurance: WU, One-legged lunge, Calf raises, lateral skips, Triceps dips, Push ups, Tuck jumps, Squats, Erectors, Stair hops, Hip lifts, Hill run, CD/Stretch
Day 048 - Long, Rolling Run
Aerobic-Cardio: Long Run + hills, 50 min. @ RPE 7.5
Day 049 - Rest / Active Rest
Rest Day! Active rest, if you are sore.
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