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8-Week Outdoor Fitness Program
Day 019 - Total Body Strength
WU, Lunges (deltoids), Push-ups, Triceps Dip, Sumo-squats (deltoids), Pull ups, Abs, Erectors, Run 20 min. @ RPE 7, CD/Stretch 
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TODAY IS A TOTAL-BODY STRENGTH TRAINING DAY. We will move quickly from exercise to exercise, with only a 30-second recovery period between sets.
WU 10 min., then start your strength session with 1 set of wide-legged squats to lubricate the hips, knees and ankle joints.
--Push ups (2/18): Try straight body push-ups on a flat surface. --Walking lunges with lateral raises (2/20): Add a lateral lift with your arms. Stand with your arms held straight out to the side. Take a step, as you lower your body, bend your elbow and draw your fists to your armpits, and as your return to the standing position, press your fists out to the side and contract. Keep your elbows up and visualize a yardstick strapped to your elbows holding them in position. --Triceps dips (2/18) --Commando pull ups (2/10): Find a tree limb or monkey bar at a playground. Lace your fingers together over a tree branch or bar and pull your head up to one side of the branch, lower slowly and repeat, alternating sides. Exhale up for power. If you're not strong enough to pull yourself up, hop up and hold for a 3-count repeat on the other side. --Crunches (2/50), Reverse curl (2/50) --Oblique crunches (1/50 per side): The obliques are the muscles at the side of your waist. This crunch is similar to a regular crunch, only position your knees to the side, lift your shoulder blades off the ground and crunch rib-to-hip.
Run 20-min. RPE 7
CD/Stretch
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