Warm Up
- · Rotate ankles, knees, hips, arms
& shoulders to warm up the joints
- · Jogging on the spot for 1 minute
- · 3 Inchworms
- · 10 Squats
- · 10 Sit Ups
- · 10 Jumping Jacks
Strength Day
It’s going
to be cold so stay out of the wind and do some strength work or as much as you
can with what equipment you have.
Rest between
sets
Bicep Curls
- · 4 sets of 10 each arm
- · Slow them down to make them harder
Tricep Extensions
- · 4 sets of 10 each arm
- · One hand & knee on a bench, seat,
box etc., the other leg standing & DB or KB in the other hand
- · Upper arm beside & parallel to
the body
- · Extend the forearm only to straighten
the arm & squeeze briefly.
- · Do not move the upper arm
Push Ups – wide arms
- · 4 sets of 5
- · Position hand wider than usual, about
level with chest.
- · Descend to about one fist with above
the ground and press out to full arm extension.
- · It’s an upside down bench press
- · Slow it down to make it harder
Press
- · 4 sets of 10 each arm
- · DB or KB at shoulder & press
overhead slowly to full arm extension
Lunge
- · 4 sets of 10 each leg, not
alternating
- · Lunge forward & descend keeping
the torso vertical.
- · Press up, then back to standing tall
- · Complete 10 on each leg before
changing
- · Add weight if you can – DB, KB,
backpack, water container, small child, teenager, adult, whatever you need.
If you feel
the need for a run, walk etc., add it at the end before the stretches. Stay
warm.
Stretch
- · Bicep/forearm – arm straight, palms
up. Hold the hand on the straight arm with the other & bend the wrist to
get a stretch down the front of the arm.
- · Tricep – arm straight up, then bend
to touch your back; lean on a wall t stretch down the upper arm.
- · Chest – arm outstretched holding a
door, wall, pole & lean away, stretching across the chest.
- · Hamstring – sit & reach
- · Quads – leg up to butt & hold;
this can be done laying down
- · Hold each stretch for 20-30 secs.