WOW with Coach Andrew | Sled Fit
Hi team! Bike fitness is over and I hope you all have been able to get out and use all that awesome strength you gained! This week’s workout is out of the gym and on the hill! For this WOW, I wanted to share with you a little something I’ve been doing to switch things up and get outside! My goal this summer is to hike Josie’s ridge at least 3 days a week and be in the gym 3 days a week. I’m 5 weeks in and it is going really well! Of course, the more you do something the easier it gets, so I’ve been adding a little bit of extra fun to my Josie’s hike to make it a bit more challenging. Side note, how lucky are we to be able to do a Josie’s or a Snowking hike easily in our day?
Starting your hike, this is your warm up. Start a timer or look at your watch, for the first 10 minutes I want you to go at a moderate speed. On a scale of 1-10, 1 being a slow stroll with regular breathing, and 10 walking as fast as you can and can not chat with your friend. Start yourself at about a 6, not running but walking fast enough you’re breathing a little heavy, could still talk but you would be a little winded. After that 10 minutes pick it up to an 8. Fast walking, breathing heavy. After that 10 minutes, slow your pace back down to a 6. Continue this till you reach the mid-way point of Josie’s right before you start the switchbacks.
From the trail sign at the top on you will be doing a different exercise at each switch back. After you complete the exercise you will walk at a 7 (Fast walking, breathing heavy) to the next switch back and continue until you reach the top.
Starting from that trail sign you are going to sprint to the first switchback, then back down to the trail sign and back up to the switch back. (if you can’t run, do a slow jog or a fast walk)
Switch back # 2: 30 air squats. Make sure to pull yourself off the path on the little side shelf so you’re not in anyone’s way.
Switch back # 3: 30 sit-ups
Switch back # 4: 30 burpees (no push up)
Switch back # 5: 30 jumping jacks
Switch back # 6: 30 push ups
Switch back # 7: 30 Flutter kicks
Switch back # 8: 1 min plank
Switch back # 9: 30 alternating lunges
Switch back # 10: 20 tuck jumps
Once you have reached the top of the ridge enjoy the view, catch your breath and cool down on your way back down! I hope you guys enjoyed this and I hope to see you out there giving it a try!!! Happy summer all!
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