![]() Hold the Squat briefly, then stand up by pushing through your heels, until you are in a full upright standing position. At the same time, bend your knees as if you were sitting in a chair. Swing your arms forward and up, raising them above your head, palms facing forward. How to do it: Stand with legs shoulder width apart and arms at your sides. Alternate the movement, using your right knee and left elbow. Lift your left knee, simultaneously twisting your body to the right, while keeping the muscles of your core engaged. How to do it: Stand with your feet shoulder width apart and your hands clasped behind your head. If you have any concerns about performing these exercises, consider hiring a coach or fitness trainer to help you learn how to get the most from each movement. Following the Rainier Dozen, you’ll find a description of the Day 4 Strength Circuit. A description is added below for each exercise. The Rainier Dozen is based upon the Daily Dozen and it’s a more advanced workout. ![]() You’ve been doing the Daily Dozen for two weeks, going forward the new Daily Workout will be the Rainier Dozen. ![]() ![]() Strength Circuit Training x 2 (*see below) Rainier Dozen / Stair Interval Training (40 min) Rainier Dozen (*see below) / Easy Hiking ( 30 min) You’ll be adding strength work and cross training to your daily training routine. Now the real work begins! This is the beginning of Phase 2: Foundation / Build.
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