Warm up:
Stretch
Rotate
Main Set:
Walk 2 miles in a 13-14 minutes per mile pace (I walked 2
miles in 29 minutes). Add a workout along the way resting intermittently. The
following workout lasted the entire walk:
Along the walk, do the following 3 times:
25 over head claps
25 air curls and air tricep curls (with arms straight out to
side, bend at the elbows unitls arms are bent 90 degrees then straighten strain
muscles as if weight were added)
25 small circles forward (arms straight out to side)
25 small circles in reverse
Along the walk, do the following 2 times:
25 Front curls (With hands making fists and touching on the
inside, curl and uncurls arms at the elbows. Strain muscles as if weights were
added).
25 Overhead pulls (Hold arms to the front with elbows bent
90 degrees and touching. Force arms upward until fully extended overhead and
then pull down. Strain muscles as if weights were added).
25 front claps (Hands held straight out to sides, bring
forward, clap and return)’
After walk, do the following x 3
30 desk dips
25 close hand push ups
50 air squats x 3
Three sets of pull ups with leg lifts to muscle failure – 33
for me
Find a route that has workout stations. I like the quarter mile track on Redstone Arsenal, Alabama. Run 6.2 miles with obstacles in a track or similar area with obstacles or a playground. Warm up with a 1/2 mile, then hit the workout stations. Mine had 4 chin up, 4 monkey bars (ring, incline and traditional, climbing obstacle, sit up, tire flip, rope climb, balance, parallel bars, tire run, and 4 foot wall.
Run break today, but still need to workout arm and core strength.
