WEEK 4- HILLS

HELLO WEEK 4 – HILLS (halfway folks)!

Working out on a hill is a great way to generate more power and efficiency in your stride.

Look for a hill with a moderate elevation gain as opposed to the steepest one you can find. For reference, if you walked up at a regular pace you would not be out of breath. While you are working out, try to keep your arms moving and your head up. A shorter stride with your feet turning over at a higher rate also helps to maintain your posture.
Breaking up the workout into two “sets” can also help to keep you focused on the present instead of second-guessing how tired you may feel later.

You’ll feel great having completed this workout!
*Tip – bring some water to leave at the bottom of the hill for when you’re done.

DYNAMIC STRETCHES – WATCH THE VIDEO HERE

  1. 15 minutes “easy” to arrive at the starting location for your workout
    Option A – brisk walk or “trot”
    Option B – light continuous jogging
  2. Workout – hills
    Option A:
    Faster walk or run up hill for 30 seconds, walk down
    Faster walk or run up hill for 30 seconds, walk down
    Faster walk or run up hill for 30 seconds, walk down
    Faster walk or run up hill for 30 seconds, walk down
    Option B:
    Run up hill for 30 seconds, slow jog down
    Run up hill for 45 seconds, slow jog down
    Run up hill for 1 minute, slow jog down
    Run up hill for 30 seconds, slow jog down
    Run up hill for 45 seconds, slow jog down
    Run up hill for 1 minute, slow jog down
  3. 15 minutes “easy” cool down

Similar to last week, aim for one or two other easy workouts over the course of the week if you have the chance.

One thought on “WEEK 4- HILLS”

Leave a Reply

Your email address will not be published. Required fields are marked *