Week 2:
Week 2 |
Warm Up |
Aerobic |
Strength |
Notes |
Monday |
10 min stretch and warm up |
30 min Cardio @ 70% Avg MHR Run, Bike, Swim 20 min walk |
||
Tuesday |
10 min stretch and warm up |
20 min cardio @ 70% Avg MHR |
45 minutes of weight training or yoga |
Balance exercises |
Wednesday |
10 min stretch and warm up |
40 min stairs @ 70% Avg MHR |
3 sets of following: Squats (15) Step ups front (40) Step ups side Left and right (40) Step downs (40) Push Ups (10) Crunches (50) Plank (60 seconds) Mountain climbers (50) |
|
Thursday |
10 min stretch and warm up |
30 min Cardio @ 75% MHR |
Balance exercises |
|
Friday |
10 min stretch and warm up |
30 Min cardio @ 60-75% Avg MHR |
4 sets of following: Squats (15) Step ups front (40) Step ups side Left and right (40) Step downs (40) Push Ups (10) Crunches (50) Plank (60 seconds) Mountain climbers (50) |
|
Saturday |
10 min stretch and warm up |
3 mile run or 15 mile bike or 1000 meter swim |
||
Sunday |
Rest |
Review knots and/or equipment |
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