Climb the Mountain of Strength

Do you want to be stronger? This weekend after hiking the Mt. Bierstadt 14er, I realized that my strength has increased significantly and I came home after the 6 hours of hiking, wanting to merely increase it more and more! So this week the focus will be on interval strength workouts using personal body weight and very minimal equipment. The 2 joys of fitness to focus on right now are; increasing endorphins (feeling that natural high) and being as creative as you want with your strength workouts! Envision climbing that mountain with ease! Lets try these on for size this week~
* Begin with dynamic stretches and move into strength workout. Then focus on your cardio portion of your workout and end with static stretches.

Strength


Exercises/ Reps/ Wts/ Muscle/ Frequency

Squat Leg Lifts 2 10lbs Quads/Adductors 12

Lunge Twists 2 10-15lbs Quads/Glutes 12

Ab Tuck Sliders or Jumps 2  Abs 10

1 Leg Power Jumps 2  Glutes/Quads 10

Renegade Rows 2 10-15lbs Tri/Biceps/Abs 8



Cardio

Exercises/ Reps/ Wts/ Frequency/ Fitness/Health Component

Jumping Jacks/Jump Rope 2 0 50 Coordination/Cardio Endurance

Skaters 2 10lbs 12 Agility/Cardio Endurance

Mountain Climbers 3 0 10 Muscle & Cardio Endurance

Burpee (Side or pushup squat) 2 0 10 Muscle & Cardio Endurance

Run/Swim/Cycle/Walk, Etc… 1 0 20-30min Cardiovascular Endurance