Back to Basics

Friends and Fitness Enthusiasts,

This morning I took our participants out to the observation deck for some old school calisthenics. Then we hit the Patowmac Canal Trail until we reached the stairs and did some more drills there. You can do it too:

Observation Deck
Warm Up:
- Legs stay active while doing arm circles, shoulder stretches, and tricep stretches
- Jumping jacks, an oldie but goodie

Strength:
- 2x10 squats
- 2x10 single leg dead lifts, each side
- 2x10 push ups
- 2x10 crunches
- 2x10 leg raises

Jog down the Patowmac Canal Trail, hang a left to the stairs, continue on the trail until you reach the second set of stairs.

Stair Drills
- 2x30sec Up, Up, Down, Down - right leg steps up, left leg meets it, right leg down, left leg down
- x2 Two at a Time - run up the stairs two steps at a time, run across the bridge and repeat on the other side
- x2 Side Steps and Shuffle - climb the stairs facing towards the falls, run back down, shuffle across the bridge, and repeat on the other side; keep facing the same direction
- 2x10 Rows - hold on to the middle rail; using your own body weight, row towards the rail

Jog back to the Visitors Center and stretch.

Hope y'all are having a great day. Stay cool out there!
In health,
Lauren