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8-Week Outdoor Fitness Program
Day 033 - Total Body Training
Strength/Endurance: WU Squats, Diamond Push ups, One-legged lunge, Walking lunges w/lateral raises, Pull ups, Calf raises, Reverse curls, rack/bleacher run 
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TODAY IS A CIRCUIT TRAINING DAY FOR THE ENTIRE BODY. This workout would be perfectly executed at your local high school track or stadium.
WU 10 min. (Include one set of wide-legged squats (1/20) to lubricate your joints)
Strength/Run Circuit:
--Squat thrusts (30 sec.): From a standing position, crouch down bending your knees with your hands on the ground, shoulder-width apart. With tight abs, kick your feet straight back so that you are in a push-up position. Then, jump feet back up into crouching position and stand up.
--Run 2 laps RPE 7.5
--Walking lunges w/lateral raise (2 min.)
--Triceps Dips w/crossed leg (30 sec.)
--Run 2 laps RPE 7.5-8
--Kick-outs (30 sec.): Sit on the bleachers or a bench, with your hands behind you, holding onto the seat. Lean back with a straight back and abs tight, inhale and lift your knees to your chest. Exhale and extend your legs straight out in front of you.
--Calf raises (1 min.)
--Bleacher Run (3 min.): Lean forward and run up the bleachers, pumping your arms and lifting your knees high. On the return trip, soften the landing by absorbing with the balls of the feet. Challenge yourself to go as quickly as possible without losing focus.
Repeat the Circuit
CD/Stretch
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