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8-Week Outdoor Fitness Program
Day 009 - Core Strength and Cardio
WU, Squats, Push-ups, Abs, Erectors, Run 20-Min. @ RPE 6.5-7, CD/Stretch 
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TODAY WE WILL CONTINUE TO BUILD YOUR BASE WITH CORE-STRENGTH AND CARDIO.
WU 10-Min.
Group 1
**Squats --1 set, 20 reps (1/20)
**Wall or Tree Sit --1 set, 1 min. (1/1 min.): Sit with your back firmly against a wall or the base of a tree. Keep your thighs parallel to the ground, a 90-degree bend to your knees, and weight your heels. Work up to one minute.
**Calf Raises --1 set, 15 reps (1/15) Hands on your hips and eyes focused on one spot at least 10 feet in front of you, stand on the edge of a step, or tree root on the balls of you feet. Push your heels up a few inches, then gradually lower your heels over the edge.
**Push ups --1 set, 15+ reps (1/15), Ab crunches --1 set, 40 reps (1/40)
**Reverse Curl --1 set, 25 reps (1/25): Lie on your back with your legs up and knees bent. Place your hands under your head. Count to 2 as you lift your hips (using your lower abs) a couple of inches off the ground. Lower in 2 counts. Note: If you don't have the ab strength, lift your shoulders with your hips.
**Back Extensions --1 set, 25 reps (1/25)
Repeat Group 1
Cardio--Run 30-Min. RPE 6.5-7
CD 5 Min./Stretch 5 Min.
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