• 12-Weeks to Hike Fit Challenge

  Warm-up and Cool-down Routine

  Posted by SocialHiker on December 30, 2022 at 4:16 pm

  The warm-up is consistent with each workout. For the cool down, repeat the warm-up, but eliminate the jumping jacks or jump rope. Also, stretch quads, calf muscles, hamstrings, and shoulders.

  Repeat twice:

  Jump Rope x30

  or

  Jumping Jacks x30

  or

  Run in place 30 seconds

  Repeat 1 set of 10 for each of the following:

  • Walking Knee Huggers
  • Butt Kickers
  • Walking Lunges
  • Squats
  • Arm Circles forward & backward

  SocialHiker replied 1 year, 10 months ago 1 Member · 0 Replies
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