OUTDOOR WORKOUTS AROUND PENDER ISLAND
George Hill:
Start at Ogden Road Trailhead. There will be 4 benches as markers for the entire workout all the way up George Hill. You'll hike to the first one as a warmup, complete the circuit 4x and then hike to the 2. At the 2nd bench repeat your circuit 3x, 3rd bench=2x and the top bench run through the circuit 1x to finish. There are 3 levels of intensities, choose the one that best suits you, drink water, lace up and go!!! Remember to think- what is my back doing? What are my knees doing? Support your back with an engaged core. Proper knee position is you should always see your toes as you lower into a squat or step down from the bench on supporting leg. When supporting your weight on your hands, keep your shoulders over your hands-not sliding back, elbows soft and chin off your chest.
Beginner: 10x Sit down/Stand up no hands assistance, weight in heels (box squat)
30-40s plank hold: hands down on bench, shoulders over wrists, legs out
and breathe.
Intermediate: 15/Step ups per leg
15 pushups (hands on bench)
50 mtn climbers (knees drive to chest, alternating-run it out)
30-40s reverse plank hold (knees bent easier, legs out harder)
Advanced: 10 box jumps
10/step up burpees per leg (20 total)
100 mtn climbers
10 decline pushups (feet on bench)
10 side plank hip dips/side
Remember to take breaks as you need them, enjoy the process. Your making yourself stronger with every second you spent at an elevated heart rate. Once at the top, revel in your awesomeness, enjoy the view, cool down with some walking and then stretching- calves, quads, chest, wrists.
Start at Ogden Road Trailhead. There will be 4 benches as markers for the entire workout all the way up George Hill. You'll hike to the first one as a warmup, complete the circuit 4x and then hike to the 2. At the 2nd bench repeat your circuit 3x, 3rd bench=2x and the top bench run through the circuit 1x to finish. There are 3 levels of intensities, choose the one that best suits you, drink water, lace up and go!!! Remember to think- what is my back doing? What are my knees doing? Support your back with an engaged core. Proper knee position is you should always see your toes as you lower into a squat or step down from the bench on supporting leg. When supporting your weight on your hands, keep your shoulders over your hands-not sliding back, elbows soft and chin off your chest.
Beginner: 10x Sit down/Stand up no hands assistance, weight in heels (box squat)
30-40s plank hold: hands down on bench, shoulders over wrists, legs out
and breathe.
Intermediate: 15/Step ups per leg
15 pushups (hands on bench)
50 mtn climbers (knees drive to chest, alternating-run it out)
30-40s reverse plank hold (knees bent easier, legs out harder)
Advanced: 10 box jumps
10/step up burpees per leg (20 total)
100 mtn climbers
10 decline pushups (feet on bench)
10 side plank hip dips/side
Remember to take breaks as you need them, enjoy the process. Your making yourself stronger with every second you spent at an elevated heart rate. Once at the top, revel in your awesomeness, enjoy the view, cool down with some walking and then stretching- calves, quads, chest, wrists.
