Hill Workout

Hill Workout

Boost your speed, strength, and stamina with this incline session.

Minutes 0 to 3:

  • Warm up by jogging at the base of the hill.

Minutes 3 to 8:

  • Sprint up and walk down as many times as you can.

Minutes 8 to 13:

  • Go up and down the hill once for each move below. Repeat the entire circuit as many times as you can.
    • Crab walk – Sit with back to hill, knees bent, palms by hips. Press hips up to reverse tabletop. Walk hands and feet backwards to ascend and forward to descend.
    • Inchworm – Stand facing hill. Fold forward, plant palms, walk hands out until body is in plank. Walk feet up to hands, and then stand. Continue. Face forward to descend.
    • Walking Lunge – Step right leg forward and bend both knees to 90 degrees, then repeat with left leg. Continue, alternating sides face forward to descend.

Minutes 13 to 14:

  • Descend Spider Man Push Up – Start in the middle of the hill in plank on palms with head downhill. Bend elbows to lower chest toward ground, bending right knee up to tough right elbow. Push back up to start. Continue, alternating sides.

Minutes 14 to 15:

  • X Lift –

Minutes 15 to 16:

  • Arm Press –

Minutes 16 to 17:

  • Roll Back – Sit in the middle of the hill with feet uphill, legs long, and arms extended forward at chest height. Pull belly in, rounding spine so lower back touches ground. Continue until you are lying flat. Reverse motion and repeat.

Minutes 17 to 18:

  • Mountain Climber – Start in the middle of the hill in plank on palms and head uphill. Alternating quickly pulling right knee toward chest between arms, then left knee.

Minutes 18 to 23:

  • Sprint up and walk down as many times as you can.

Minutes 23 to 24:

  • Split Squats – Stand in the middle of the hill facing uphill with left leg forward and right leg back, hands on hips to start. Bend knees until right hovers 2 inches above ground. Return to start. Repeat for 30 seconds. Switch sides; repeat.

Minutes 24 to 25:

  • Bridge Lift –

Minutes 25 to 27:

  • Cool down by jogging at the base of the hill.

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