Jackie Wright – Great Outdoor/Indoor Workouts
April 30, 2010
Third in a three-part series
The past two weeks we have featured two great outdoor/indoor workouts and this week we will provide the details of the abdominals/core segment of the second workout. Then, workout program number three will be highlighted. Choose one of the three programs and perform it two-three times per week for a period of two-three weeks, then move on to the next program choice to provide variety, cross-training and fun! As always, please consult your physician prior to beginning any exercise program.
Details of the Abdominals/Core Segment of Workout Program No. 2 – 10 minutes
• Reverse Curls with rotations – 8-12 reps (right/left is one repetition)
• Bicycles – 12 reps (right/left is one repetition)
• Supine roll ups/peel offs from the floor – 8 reps
• Prone roll outs on a stability ball – 8 reps
• Bird Dog (floor exercise) – twice each side
(Please feel free to contact me with questions on any of the featured topics/exercises in this column at the email address shown below)
Outdoor/Indoor Workout Program No. 3 – 75 minutes
Outdoor Segment – 60 minutes (Open Space/Park Setting)
• Locate an open space, such as a meadow or park setting that will enable you to get there and back in 60 minutes spending at least 50 minutes in the open space/park.
• Plot out a course for yourself which will enable you to fitness walk, run/jog, and sprint and is level enough to be safe for traveling exercises such as squats/lunges.
• Perform a warm-up segment by walking around the area for 5 minutes bringing the RPE’s to a 2-3 which is light to moderate exertion, then find a flat surface and perform 12 pushups.
• Following the pushups, walk/jog at a moderate pace for 10 minutes followed immediately by a 30-second race pace walk/run/sprint becoming slightly winded bringing your RPE’s to a 4-6 which is somewhat hard to heavy exertion. Keep moving, taking 30 seconds for active recovery.
• Perform traveling lunges across the open space 8 reps in one direction leading with the right leg first and then return in the opposite direction leading with the left leg for 8 reps; repeat this sequence three times.
• Immediately following lunges, begin to walk/jog at a brisk pace for 10 minutes followed by another 30-second race pace walk/run/sprint becoming winded bringing your RPE’s to a 4-6. Keep moving, taking 30 seconds for active recovery.
• Perform traveling squats across the open space 8 reps in one direction leading with the right leg first and then return in the opposite direction leading with the left leg for 8 reps; repeat this sequence three times.
• Immediately following squats, begin to walk/jog at a brisk pace for 15 minutes followed by another 30-second race pace walk/run/sprint until you become winded bringing your RPE’s to a 5-8 which is heavy to very heavy exertion. Keep moving, taking 30 seconds for active recovery.
• Walk home at a comfortable pace, bringing your RPE’s to a 3-4 which is moderate to somewhat hard exertion.
Indoor Segment – 15 minutes
• Immediately perform 10 minutes of abs/core work followed by a 5 minute cool-down stretch focused upon flexibility and relaxation.
Next week, we will discuss how to experience ageless fitness.
Jackie Wright is the owner/manager of Never Summer Fitness, LLC located in Grand Lake, Colorado. She can be reached at her website at http://www.neversummerfitness.com, her email at NSFGL@comcast.net and her blog at http://www.skyhidailynews.com
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