Friends and Fitness Enthusiasts,
Good morning! Forty minutes later and I'm still feeling the euophoric effects from our workout this morning. Today, I took our group down the Patowmack Canal Trail for some calisthenics and jogging. This trail is great because it's relatively flat with several features built in to use for exercises. We started out at the Visitor Center and made our way through the park on this lovely morning. Here's what we did:
On the way to Observation #2
- Alternating Lunges x10 each side
- High knees until the stairs
Observations #2
- Pyramid Push Ups: 1 push up, 1 shoulder press, 2 push ups, 2 shoulder presses, ... 5 push ups, 5 shoulder presses, 4 push ups, 4 shoulder presses, ...
- Spinal Balance with leg curl x10 each side
- Spinal Balance with crunch, opp elbow to opp knee x10 each side
- Step Ups (right leg up, left leg up, right leg down, left leg down) x30 each side
On the Bench
- 2x10 Tricep dips
- 2x10 Boat on bench: start in boat, crunch legs in and extend out
- 2x10 Jump squats
Continue your jog down Patowmack Canal Trail (0.6mi) then stop on the bridge
- x10 Partner rows
- x10 Leg throw downs
- x10 Rockys: grab a partner, have them put up "targets" for you to hit with your hands. If they put a target on your right side, tap them with your left hand
Continue your jog to River Trail going down the stairs to the trail. Stay on River Trail until it connects back to Patowmack Canal Trail then head on home (0.9mi).
Somewhere along the way we added some plyometric exercises. If you have a nice strtch of trail that's unoccupied you could do the following things:
- Broad jumps
- Skips for height
- Skips for distance
The weather is beautiful today. Enjoy!
In health,
Lauren
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