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8-Week Outdoor Fitness Program
Day 026 - Strength/ Endurance
Strength/Endurance: WU Sumo-squats, Reverse lunge/biceps curl, Walking lunges up stairs, One-legged dips, Lateral raise w/lateral leg lifts, Double crunches, OB crunches, Back extensions, Run 20 min @ RPE 7, CD/Stretch 
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TODAY'S WORKOUT WILL FOCUS PRIMARILY ON LEGS, GLUTES AND CORE TRAINING.
WU 10 Min.
--Reverse lunge w/ Biceps curl (2/25): From a standing position step back, lower your hips until your front thigh is parallel to the ground and your knee is at a 90-degree angle. Push-off your back toe to get back to start position. As you lower your hips, perform an isometric biceps curl by making a fist and contracting your biceps.--Walking lunge up steps or a hill (2/30): Perform them travelling up a set of steps and by skipping a step or two. --One-legged dips (2/25): Stand with your back to the incline of a hill or step. Bend your right leg behind you and rest your toes at a point about 4-6 inches higher than your left foot. Keep your left knee aligned over your ankle and with a straight back, inhale as you lower your hips and your front knee reaches a 90-degree angle. Keep your left heel on the ground and return to the start position as you exhale. Repeat on the other leg. --Lateral raise with leg lifts (2/25): Stand with your arms by your sides. Exhale as you lift your arms and your right leg out to the side and hold position for a count of 3, before you slowly return. Alternate legs. This is a balance exercise, so focus on a spot in front of you, and hold the position without wobbling. --Reverse Curl (2/50) --Oblique crunch (2/50 per side) --Back extensions (2/50)
Cardio 20 Min. RPE 7
CD/Stretch
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