Philmont
1 Month Workout Schedule
This is a
sample workout. These are random excercises based on a random
schedule and fitness level. This workout is not for everyone. If
you would like to change this workout to fit your personal needs,
you can make it in Microsoft Word, Works, or Excell. I am not
sure about any other programs. -Carrie
*See bottom of
page if you don't know what an excercise is.
Monday
|
| Stretch |
| 2 sets of 10
pushups |
| 2 sets of 10
situps |
| 20 calf raises for each leg |
| Wednesday |
| Stretch |
| Work on holding
breath |
| |
| |
| Friday |
| Stretch |
| Work on holding
breath |
| |
| |
|
| Tuesday |
| Stretch |
| jog for at least
3 minutes |
| 3 sets of 50
jumping jacks |
| Work on holding breath |
| Thursday |
| Stretch |
| 2 sets of 12
pushups |
| 2 sets of 12
situps |
22 calf raises
|
| Saturday/Sunday |
| Stretch |
Go walking w/
full pack for at least 30 minutes
(maybe in country or along
highway) |
| 2 sets of 13 situps |
|
Monday
|
| Stretch |
| Work on holding
breath |
| |
| |
| Wednesday |
| Stretch |
| Work on holding
breath |
| |
| |
| Friday |
| Stretch |
| Work on holding
breath |
| |
| |
|
| Tuesday |
| Stretch |
| 2 sets of 13
pushups |
| 2 sets of 13
situps |
| 23 calf raises |
| Thursday |
| Stretch |
| jog for at least
5 minutes |
| 3 sets of 60
jumping jacks |
Work on holding
breath
|
| Saturday/Sunday |
| Stretch |
Go walking w/
full pack for at least 30 minutes
(maybe in country or along
highway) |
| 2 sets of 14 situps |
|
Monday
|
| Stretch |
| 2 sets of 14
pushups |
| 2 sets of 14
situps |
| 24 calf raises for each leg |
| Wednesday |
| Stretch |
| Work on holding
breath |
| |
| |
| Friday |
| Stretch |
| Work on holding
breath |
| |
| |
|
| Tuesday |
| Stretch |
| jog for at least
6 minutes |
| 3 sets of 70
jumping jacks |
| Work on holding breath |
| Thursday |
| Stretch |
| 2 sets of 15
pushups |
| 2 sets of 15
situps |
25 calf raises
|
| Saturday/Sunday |
| Stretch |
Go walking w/
full pack for at least 30 minutes
(maybe in country or along
highway) |
| 2 sets of 16 situps |
|
Monday
|
| Stretch |
| Work on holding
breath |
| |
| |
| Wednesday |
| Stretch |
| Work on holding
breath |
| |
| |
| Friday |
| Stretch |
| Work on holding
breath |
| |
| |
|
| Tuesday |
| Stretch |
| 2 sets of 16
pushups |
| 2 sets of 16
situps |
| 26 calf raises |
| Thursday |
| Stretch |
| jog for at least
7 minutes |
| 3 sets of 80
jumping jacks |
Work on holding
breath
|
| Saturday/Sunday |
| Stretch |
Go walking w/
full pack for at least 30 minutes
(maybe in country or along
highway) |
| 2 sets of 17 situps |
|
Get the idea?
Calf Raises---
Start out
standing barefoot, with your feet shoulder-length apart. Then
stand up on your tip-toes as far as you can go, and come back
down. That is one. Repeat as many times as needed.
Breath Holding--
I know this
sounds stupid, but you need to do these excercises to strengthen
your lungs. It also helps your body use as much oxygen in one
breath of air as it can, which will be needed at a high elevation.
