Backpacker|May - June 2020
Aim to spend about an hour completing this workout. (Reference the following pages for detailed instructions on the most involved exercises, in blue below.) Depending on your fitness level, you may need to scale back the number of sets or reps. It’s OK if you can’t get through every circuit in its entirety—putting in 60 minutes of solid effort is the most important part. Complete the workout once per week, increasing weight and reps as you get stronger. If you really want to eat miles, combine it with regular core, endurance, and full-body training.
1. Squat as low as you can, toes turned out slightly and heels on the ground.
2. Straighten your right arm and raise it overhead and back, as if driving behind you with your thumb. Hold for 5 seconds.
3. With your arm raised, complete 5 squats. Repeat with your left arm raised, then both arms.
Step-Ups with Knee Raise
1. Stand in front of a 16- to 18-inch bench or box. Raise your left foot and plant it on top of the box.
2. Drive through your left foot to stand on the box. At the top of your step-up, raise your right knee into the air.
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May - June 2020