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8-Week Outdoor Fitness Program
Day 047 - Circuit Training: Total Body
Muscular Endurance: WU, One-legged lunge, Calf raises, lateral skips, Triceps dips, Push ups, Tuck jumps, Squats, Erectors, Stair hops, Hip lifts, Hill run, CD/Stretch 
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TODAY IS A TOTAL-BODY DAY.
WU 10 min.: (include 1 set of wide-legged squats to lubricate the hip, knee and ankle joints.)
Circuit
--One-legged lunge (1 min.) --Calf raises (1 min.) --Lateral skips (3 min.): Train your body and mind to move quickly from side-to-side with this agility drill. Hold your arms straight out on each side at shoulder height. Flex your knees and skip or shuffle your feet sideways ten times before reversing direction. Emphasize your speed and efficiency. --Triceps dips (1 min.) --Push-ups (1 min.) --Tuck Jumps (up to 3 min.): Start training for explosive strength in your legs with this drill. From a tuck position, jump straight up, reaching for the sky. Upon landing, return to the tuck. Emphasize your height, not speed. Land on the balls of your feet and absorb landings through the balls of your feet. --Squats (1 min.) --Back extensions (1 min.) --Stair hops (3 min.): With your hands in front and feet apart, hop up a set of stairs. Keep your shoulders square and "turn" your feet on each hop. Emphasize a quiet upper body. Shift weight from one foot to the other on the return trip down. --Reverse curls (1 min.) --Crunches (1 min.) --Hill run (3 min.): Take off up a hill. Emphasize speed going up and for lateral agility, imagine skiing a slalom course on the way back down.
Repeat the circuit.
CD/Stretch
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