How to do it: Standing upright, start with the hands and elbows at shoulder level. Step back to starting position, and repeat, stepping backward with the left leg. Simultaneously lower your right leg until the knee almost rests on the ground, forming another 90-degree angle. Bend your left knee until the kneecap is directly above your foot, causing the leg to form a 90-degree angle. How to do it: Stand upright, feet and legs together, hands on hips, elbows out to sides. Place your bottom on the ground, proceeding to lay flat while the right arm remains vertical throughout. Simultaneously rotate your body towards the right, while extending the right leg. Step 2: Drop back to the lunge position, with your left foot back. From this position, push down on the right leg to bring your entire body into the standing-upright position. From here, keeping the right arm vertical, bring your body into the lunge position. Placing the left hand on the ground, bring the right foot over the body and placing it on the floor. Step 1: Starting in a laying down position, with the right hand vertically toward the sky, bring the right knee into a bended position, while rolling towards your left. Hold the Squat briefly, then stand up by pushing through your heels, until you are in a full upright standing position. At the same time, bend your knees as if you were sitting in a chair. Swing your arms forward and up, raising them above your head, palms facing forward. How to do it: Stand with legs shoulder width apart and arms at your sides. Alternate the movement, using your right knee and left elbow. Lift your left knee, simultaneously twisting your body to the right, while keeping the muscles of your core engaged. How to do it: Stand with your feet shoulder width apart and your hands clasped behind your head. If you have any concerns about performing these exercises, consider hiring a coach or fitness trainer to help you learn how to get the most from each movement. Following the Rainier Dozen, you’ll find a description of the Day 4 Strength Circuit. A description is added below for each exercise. The Rainier Dozen is based upon the Daily Dozen and it’s a more advanced workout. You’ve been doing the Daily Dozen for two weeks, going forward the new Daily Workout will be the Rainier Dozen. Strength Circuit Training x 2 (*see below)
Rainier Dozen / Stair Interval Training (40 min)
Rainier Dozen (*see below) / Easy Hiking ( 30 min) You’ll be adding strength work and cross training to your daily training routine. Now the real work begins! This is the beginning of Phase 2: Foundation / Build.
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