Today was our first 8a workout and I couldn't have asked for better weather. There wasn't a cloud in the sky, the sun was shining, and a northwesterly wind was kindly cooling us. With the park to ourselves, we started by warming up, visiting the falls, and making our way to the Matildaville Trail. Here's our workout:
Warm up (Visitor's Center to bridge to the falls):
- Brisk walk
- High knees at a walking pace
- Butt kicks at a walking pace
- Lunges
Observation Deck:
- 2x10 push ups
- 1x20s side plank on each side
- 1x10 toe touches
- 1x3 bicycles on each side
On the Potowmack Trail towards Matildaville Trail:
- Repeat warm up but at a faster pace
- Jog past the big stones on your left
- Use the trees as markers to do the following sprint/leg work:
- Run 80%, jog back
- Run 95%, jog back
- High skips, jog back
- Skips for distance, jog back
- Bounding, jog back
- 2x10 Assisted pull ups, use the railing
- 2x10 One armed rows each side, use the railing (palm down makes it harder!)
- Grab a partner for lateral raises (pictures to come)
- 2x10 Tricep push ups
Using the strip between the bridge and the hill on the right, do the following cardio burst:
- Shuffle half way, then explode for a sprint! Jog back and repeat on the other side
Continue up the big hill to your right towards the trail, sprint if you dare! Once up, pat yourself on the back, and make your way back to the Visitors Center to stretch.
I will take pictures soon so you can have a better idea of what these exercises look like on the trail if you want to do them on your own.
Looking forward to this evening's session!
In health,
Lauren
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