Long Hike/Walk
1 Hour or longer
Lift Day
10 Slow Push Ups (4 seconds up, 4 seconds down)
15 Slow Squats holding a Kettlebell (4 seconds up, 4 seconds down)
5 Slow Pull-Ups (4 seconds up, 4 seconds down)
As many rounds as possible in 10 minutes
Long Hike/Walk
1 Hour or longer
Lift Day
12 Kettlebell Side Steps (being careful not to round your back)
10 Handstand Push Ups (See link for adaptations - we used knees on a box/chair)
8 Dumbbell Step Ups (make sure to fully open up your hips at the top of the box and do not round your back)
As many rounds as possible in 10 minutes
Sprints
Stair Sprints
Warm up by quickly going up the stairs and walk down, twice
Quick steps up, walk down, twice
Bound or skep steps up, walk down, twice
Hop with both feet together up, walk down, once
Hop on left foot up, walk down, once
Finish by doing quick steps up, and walk down
We were scheduled to do sprints today but it was raining so we did a tabata jump rope workout instead. Our heart rate got up there just the same!
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