Athletic By Design - ~Building Relationships & Bridging Gaps~
 
 
 
 
~Sample Work-Outs~
 
 
 
***IMPORTANT  DISCLAIMER***
 Always  remember to consult  with  your doctor prior to engaging in any fitness or  work out activities!!
 
 
WORK  OUT #1:  
(TRACK TIME)
  • Warm-up  for  5 minutes (brisk jog)
  • Warm-up  Stretches  (Triceps, Hamstrings, Calves, etc.)
  • Jump Rope for 2 mintues
  • Walk for 5 minutes (at a steady pace)
  • Jog for 20  minutes  (at an even and steady pace)
  • Cool Down Jog for 3 minutes
  • Cool Down Stretching
 
 
 
 
WORK  OUT #2:  
(HILL  TIME)
  • Warm-up  for  5 minutes (brisk jog)
  • Warm-up  Stretches  (Triceps, Hamstrings, Calves, etc)
  • Jump Rope for 2 mintues
  • Walk for 5 minutes (at a steady pace on Flat Land)
  • Sprint for 15-20  seconds , jog back down.
Rest for 1 minute and repeat 8 to 10 times
or until one is unable to continue.
  • Cool Down Jog for 3 minutes
  • Cool Down Stretching
 
 
 
***REMEMBER TO ALWAYS HYDRATE  YOURSELF BEFORE, DURING, AND  AFTER  ANY PHYSICAL  ACTIVITY. ***
You  set the precedence of your exercises based on your own personal capability. 
 
 
 ~COME VISIT AGAIN SOON~
~FOR MORE  SAMPLE WORKOUTS~