This week, we are going to calm it down a little. We have been going hard with high impact activities for the last 4 weeks so this week we are going to shift gears to more stretching, core, Pilates, and body-weight exercise. We have YouTube videos attached in case you don’t recognize what the movement is.
Finish by the End of the Week:
- 100 push-ups daily, throughout the day
- 2.5 minute standard plank
- Yoga – where you can fit it in to life
- I suggest “Yoga for Athletes,” here is just one source: http://www.yogajournal.com/category/poses/yoga-for/athletes/
- 56 hours of sleep
- 21 liters of water
- 4-6 community service
- Do something outside on public land, state park, or city park. It just snowed in Wyoming. So, strap those Nordic skis on!
Do this 3 times before the End of the Week:
First round, complete circuit 4 times before moving to next
- 10 Single-leg squat
- 10 Hindu push-up
- 30 second Boat Pose
Second round, complete circuit 3 times before moving to next
- 20 push-ups (any variation you chose)
- 5-10 pull-ups
- 30 bicycle kicks
Third round, complete circuit 3 times before moving to next
- 30 jack knife sit-ups
- 10-15 dips (either on two bars or a chair)
- 20 Leg (or knee) raises while holding on to a bar
Fourth and final round – do this all in a row (abs and core)
- 30 sit-ups
- 1 minute plank
- 30 seconds 6-inch leg raises
- 30 Olympic sit-up
- 10 push-ups
- 30 seconds mountain climbers
- 15 “supermans” or back extensions
- 50 body-weight squats
- 30 crunches
- 10 push-ups
Wyoming Conservation Corps 