This program will be repeated over the next 2 months or so or until the snow has set in for the winter. Last year, it ran until the end of November! Sessions are also open to Calgary Scrambling and Mountaineering Club members.
You register once for the whole program of 9 weeks or so.
I expect that you will be attending most weeks, but skipping a few weeks is ok. I reserve the right to remove your name from the registrant list if you miss 2 consecutive sessions without providing a justification about why you did not show up. Contact me before registering if you do not plan to attend most sessions.
The proposed exercises typically have 2 difficulty levels, so you can choose which one is best for you. For example, some people have shoulder problems and can't do push-ups, so in this case doing planks is a better option for them.
Meet at the top of the Cresent Heights stairs (not the McHugh Bluff Fitness Park at the bottom) at 5:15. Please note the lower parking lot at 200-286 Memorial Dr NW is a paid one and now partly under construction. You can find a spot to park near the top of the stairs for free (when parking less than 2 hours).
Typical session, starting at 5:20 PM:
- Stairs climbing warm-up (10 minutes, typically 2 climbs)
- Calisthenics/Plyometrics session (30 minutes)
- Stairs climbing cardio (35 minutes, at your own pace) and/or Nordic walking with poles
- Dynamic cool down and stretching (10-15 minutes)
Total duration: 90 min
Plyometric exercises done in session 1 (2 sets):
1. Lunges, forward and backward
2. Bird Dog with hip rotation
3. Squats
4. Mountain climbers with 4 variations: close knee, swing foot across, lift foot, and extend foot out
5. Jumping Jacks
6. Push-ups with trunk rotation
7. Doube high knees, with the leg swinging back and then the knee coming back up high
8. Three-Point/Two-Point plank
9. Chin-ups
See also The Scientific 7-Minute Workout for the coming sessions: www.webmd.com/fitness-exercise/ss/the-7-minute-workout-slideshow
Please bring:
- Hiking or ski poles
- Small backpack with layered clothing, including a tuque and neck warmer, and rain jacket if the weather is uncertain
- Gloves and a plastic bag (to sit on in case the ground is wet): we do lots of calisthenics exercises with hands on the ground, wet or not
- Headlamp (starting in October)
- Water bottle
The training event will be cancelled only if it’s pouring rain or -25C outside. A cooler evening or gentle rain or snow fall will not stop us! In the unlikely case of a cancellation, I will contact participants by email the day of the event.