I am a big fan & advocate for simplifying your strength & conditioning. What could be more simple than running up a hill.
I like it because it's tough and scale-able; and requires no equipment (just a hill).
Start at your own needed pace. Jog, run, or sprint up the hill. Then catch your breath and walk back down. If you are new, don't rush it. For everyone make sure you rest/recover enough between sets to allow your next set to be just as good as the last.
Depending on your fitness level, incline of the hill, and speed your rest time will vary. The goal is to be fresh - so take the time you need to lower your heart rate and return to a normal breathing patter (tip: focusing on breathing deeply with your "belly breathing" muscles will help expedite recovery).
*For a warm up perform a few body weight squats, step back lunges, &/or walk up and down the hill. The point of your warm-up isn't to turn it into "another workout" it is to prepare you for activity.
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