Hiking – Finally – The Workout

Photos and Video will be posted in a day or two.

Warm-Up for all workouts

Stand with feet shoulder width apart.  Toes pointing straight forward.  Keeping your toes where they are, move your heels out (think pigeon toed).  Now move your toes out and at an angle.  One more time heel/toe.  You are establishing a wide stance.  This should be approximately where your feet should be planted for squats.  Make adjustments if needed.

Squat your seat down to your feet for a low squat (not a chair squat).  Keep your chest lifted.  Think “yogi squat”.  Hold here.  Maybe use your elbows to gently press out on your knees.  We are opening our hips.  Hold for 3 – 5 seconds. Stand, squeeze your glutes (butt muscles).  Repeat 5 times.

Come down on your hands and knees to “Table Top”.  Knees directly below hips, wrists directly below shoulders.  Slide your right hand (palm down) out to the right.  Left hand under left armpit, elbow bent.  Lower your chest to the floor, press into the right palm.  Feel the stretch in the right shoulder.  Hold 3-5 seconds.  Repeat on the Left.

Back to Table Top.  Thread the Needle.  Left palm stays under left armpit.  Slide the back of the right hand (palm up) on the floor under the left armpit and come to rest on the right shoulder and right temple.  Hold 3-5 seconds.  Repeat on the other side.  Come back to Table Top.

Hamstring stretch – From Table Top, push your tush high into Downward Facing Dog.  You will likely need to walk your hands forward.  Pedal your feet by pressing your right heel down as you bend your left knee and lift your left heel, staying on the balls of the toes of the left foot. Switch feet – like you’re walking.  Right heel up, then left heel up.  Repeat for 5 on each side.

Walk your hands to your feet, keeping a slight bend in the knees, and slowly roll up.  Allow your hands to graze your chins and thighs as you roll up one vertebrae at a time until you come back to standing.

Cardio and Strength Day (2x per week – Maybe Tuesday and Thursday)

Aim for 30:00

Goblet Squats – Hold a #10 dumbbell with both hands close to your heart.  Take your time – slow and controlled – 10 squats.  Always make sure your knees are stacked above your ankles, not in front of your toes.  Proper alignment alleviates knee pain.

Shoulder Press – Take a #5 or #10 dumbbell in your right hand.  Rest the DB on your right shoulder, then press it straight up and back to the shoulder.  10 reps on each side.  If you don’t have access to dumbbells, go for 10 push-ups.  From Plank position, wrists under shoulders, slowly lower down.  Elbows graze the ribs and chest comes down, then thighs.  Aim for 10.  You can always lower your knees.

Jump Rope – One Minute.  Elbows tight beside your waist, wrists slightly out.  Allow the rope to circle from the handle.  If you don’t have a rope, no worries.  Just mimic the movement.

Burpees – everyone’s favorite!  Stand, place hands on floor, jump feet back to plank, jump feet forward to hands, jump up and clap.  One Minute.  You can do this!  You can always step your feet back, step your feet to hands and stand up, clap hands overhead.  Do your best.  Try to jump the burpees before opting to step.

Plank – straight line from shoulders to hips to ankles.  No butts in the air, no saggy bellies!  Hold One Minute.

Rest – One Minute.  Grab some water, walk around, then REPEAT as many Rounds As Possible for your 30:00.