![]() ![]() 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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