I want to get in shape for hiking and archery, and to help correct my posture and strengthen my ankles. Here's what I came up with. Starting out I'm just going to work on waking up earlier and doing the Tuesday/Thursday workouts and the elliptical every day (except Wednesday).
|
Day of Week |
Exercise |
# of Reps |
Time (seconds) |
# of Sets |
|
Monday |
Elliptical - 20 minutes
at 110-130 bpm |
|
|
|
|
Squats |
10 |
|
|
|
|
Calf Raises |
10 |
|
2 |
|
|
Glute Bridge |
10 |
|
2 |
|
|
Natural Leg Curls |
10 |
|
2 |
|
|
Planks |
|
30 |
2 |
|
|
Tuesday |
Elliptical - 20 minutes
at 110-130 bpm |
|
|
|
|
Archery Circuit |
|
60 |
3 |
|
|
Wall Angels |
10 |
|
2 |
|
|
Cobra Stretch |
|
30 |
2 |
|
|
Foot Rockers |
10 |
|
2 |
|
|
Tibialis Raise |
10 |
|
2 |
|
|
Wednesday |
Lunge Walk |
10 |
|
2 |
|
Standing Hip Extensions |
10 |
|
2 |
|
|
Seated Calf Raises |
10 |
|
2 |
|
|
Glute Hamstring Walkout |
10 |
|
2 |
|
|
Scissors |
10 |
|
2 |
|
|
Thursday |
Elliptical - 20 minutes
at 110-130 bpm |
|
|
|
|
Archery Circuit |
|
60 |
3 |
|
|
Leg Hug Stretch |
|
30 |
2 |
|
|
Lat Stretch |
|
30 |
2 |
|
|
Ankle Circles (each
side/direction) |
10 |
|
2 |
|
|
Single Leg Balance Hold
(each leg) |
|
10 |
2 |
|
|
Friday |
Elliptical - 20 minutes
at 110-130 bpm |
|
|
|
|
Sumo Squats |
10 |
|
2 |
|
|
Glute Kick-backs |
10 |
|
2 |
|
|
Reverse Calf Raises |
10 |
|
2 |
|
|
Standing Supermans |
10 |
|
2 |
|
|
Side Planks |
10 |
|
2 |
|
|
Archery Circuit: In a
half-kneeling position with dumbells between 2-8 pounds, repeat 3 seconds of
a frontal raise hold, 3 seconds of a lateral raise hold, and 3 seconds of a
bent posterior hold for one minute. Rest for 1-2 minutes and repeat for a
total of 3 times. |
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