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FULL BODY WORKOUT: Goal = Muscle/Strength Building; I’d recommend doing a full-body routine the first 4 weeks to maintain muscle balance. Then, after that time period you can split your routine. Add 20-30 minutes of cardio exercise 2-3 time per week as well . Include light, moderate and heavy days: such as this. (Your Max Heart Rate is 220-age ) Include 2-3 days of weight training as well. You can combine cardio and weight training into one day if you wish. Light: Heart rate range = 65-75% Max Heart Rate; Moderate: Heart rate range = 75-85% Max Heart Rate; Heavy: Heart rate range = 85-95% Max Heart Rate Warm-up: Cardio 10-20 minutes Medicine ball – Pull overs Medicine ball – Arm curls Assisted Pull-ups / Chin-ups; Workout: Chest, Back, Shoulders, Arms, Ab - 2 sets of 12-15 repetitions; Use the machines for the first 4 weeks to focus and build form. After 4 weeks, alter to 10-12 reps; Bench Press; Lat Pulls; Shoulder Press; Bicep Curls; Tricep Pr
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JOG 1 MILE then REVERSE RUNNING .25 MILE then; CIRCUIT Routine: 10 PUSH-UPS 10 JUMP BUR-PEES MONKEY BARS WALK CHIN-UPS TO FAILURE HIGH KNEES 25 YARDS 10 PUSH-UPS 10 JUMP BUR-PEES BALANCE WALK CHIN-UPS TO FAILURE HIGH KNEES 25 YARDS DEMO's JUMP BUR-PEES DEMO HIGH KNEES DEMO MONKEY BARS WALK DEMO FOR MORE INFO:
me at yosemite national park in 2012 HIKING AND ROCK CLIMBING This exercise promotes kinesthetic mind/body awareness, and can boost self confidence as well as balance / coordination. Also, rock climbing incorporates the upper and lower body muscles (core) and cardiovascular systems. Excellent outdoor fitness workout. However, I would recommend prior fitness training before embarking on a hiking / rock climbing adventure to prepare and/or strengthen your muscles and body for such an activity in order to avoid injury. Check out the video below for some awesome exercises to get you in shape prior to a hiking / rock climbing adventure . HAPPY TRAILS!!! Please help support Universal Fitness with your generous tip/donation: paypal.me/UniversalFitness Thank you for your continued support!!!