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8-Week Outdoor Fitness Program
Day 002 - Base Fitness
WU Squats, Push-ups, Abs, Erectors, Run @ RPE 6-7, Stretch 
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TODAY WE WILL BEGIN BUILDING YOUR BASE-LEVEL OF FITNESS. We will focus on your hamstrings, quads, glutes, chest, shoulders and abs. You will add 20 min. of cardio with an RPE* level 6-7 (moderate effort)
Begin each workout with a 10 minute warm up (WU) followed by light stretching, if needed. Never stretch a cold muscle. To prevent injuries, ALWAYS end your workouts with a 10 minute cool down (CD) and stretch session.
WU 10 min.
--Squats: 1 set, 15 reps (1/15): Look straight ahead and stand with your feet slightly more than hip-width apart. Squat slowly no further than a 90-degree angle, keeping back straight. Push back up through your heels, contracting your glutes near the top.
--Pushups: 1 set, 15 reps (1/15): Place your hands slightly more than shoulder-width apart against a fallen tree or park bench. With a straight back, inhale slowly as you dip and exhale steadily as you press up to the start position. Start on your knees if a straight body push-up is too difficult.
--Crunches (Abdominals): 1 set, 25 reps (1/25): Lie on your back with your hands behind your head, feet flat on the ground, chin slightly tucked into your chest. Keep your lower back against the ground by pressing your abs into your spine. Exhale as you lift.
--Run for 20-30 minutes at a RPE 6-7
--CD/Stretch
*RPE stands for ""rating of perceived exertion,"" which is a measure (on a scale of 1 to 10) of how hard you're working. 1=state of complete rest (i.e. sleeping) and 10=maximal effort.
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