Week 3 - Week Without Walls - Feb 11th - 17th

PANTHER TRACK 2007
Week Without Walls
Stay Fit Tool Kit

Throughout your Week Without Walls make an effort to stay active and train when and were you can. If you can work on one of the following fitness components a day you will be less likely to lose any of the gains you have made in the last two weeks.


Cardiovascular Fitness:

20 – 30 min – Bike, swim, jog, run, ski , etc.

Upper Body and core:

Pick 5 of the following exercises and do 4 sets of 10 each.

Push-ups Triceps dips Crunches

Superman Plank Windshield wipers

Scorpions Dead Bugs Side Plank


Lower Body:

Pick 5 of the following exercises and do 4 sets of 10 each.

Lunges Body Squats (2 legs) Heel Walk

Body Squat (1 leg) Chair sit and hold Calf Raises

Jump Squats Toe Walk Leg Swings

Flexibility:
20 minutes of stretching all muscle groups will be a great way to stay flexible and fit.