8-Week Outdoor Fitness Program
Day 005 - Strength and Cardio
WU Squats, Push-ups, Abs, Erectors, Run 20-Min.@ RPE 6.5-7, CD/Stretch
TODAY YOU WILL BE WORKING ON BASE-LEVEL STRENGTH AND CARDIO. You can go back to the same location your worked-out during day one, or you may choose to scout out a new location. Be sure to allow no longer than 60 seconds to pass before doing the next set of exercises. Have a great workout!
WU 10 Min.
**Squats --2 sets, 15 reps (2/15)
**Pushups --2 sets, 15 reps (2/15)
**Crunches --2 sets, 30 reps (2/30)
**Back Extensions --2 sets, 25 reps (2/25): Lie facedown on a flat surface with your legs extended. Rest your forehead on the backs of your hands and keep your elbows pointed out to the side. With a straight neck, contract you abdominal muscles to keep your spine in a neutral position. Exhale as your lift your legs and shoulders off the surface, feeling the contraction in your lower back and butt. Inhale as you return to the starting position. Make sure you release the contraction completely before starting the next one.
**Run for 20 minutes at a RPE 6.5-7
**CD 5 Min./Stretch 5Min.
Training tip: Hydrate, hydrate, hydrate!! Water is the most important nutrient you can put into your body.
It's important to hydrate with at least 10-12 glasses of water per day to transport nutrients, rid the body of waste, add a healthy glow to your skin, and keep your machine running optimally.
Tricks to taking in more water: Keep a large bottle handy, flavor it with lemon or lime, or try carbonated water.