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8-Week Outdoor Fitness Program
Day 016 - Core Strength
Core Strength: Squats, Push ups, Walking lunges, Triceps dips, Abs, Erectors, Run 30 min. @RPE 6.5-7.5, CD/Stretch 
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YOU ARE ON YOUR WAY TO BUILDING A STRONGER BASE. TODAY IS A RESISTANCE AND CORE STRENGTH DAY.
WU 10 min.
Today's Circuit:
Squats (2/20): Try a wide-legged squat by standing with your feet just beyond shoulder-width apart and toes pointed out, slightly. Lower your hips and press your tailbone behind you, as if you are about to sit in a chair. Inhale, as you count to 3 on the way down, weighting your heels. Exhale up. --Push ups (2/18): Very slowly; count 3 down and count 1 up. --Walking Lunges (2/20): Put your hands on your hips, step forward until your front knee is positioned over your ankle and your back knee is bent and the heel is lifted. Push off the back toes and straighten legs, bringing feet together. Repeat 20 strides. --Triceps Dips (2/25): Rest your hands on a bench or log behind you and maintain a 90-degree bend at the knee. Keep your back close to the bench and inhale as you lower your body until your have about a 90-degree bend at the elbow. Exhale as you push back up to the start position. --Crunches (2/50) --Reverse Curls (1/50) --Back Extensions (1/35)
Cardio-Run 30 Min. RPE 6.5-7.5
CD/Stretch
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