Week 1 – 3 Hunting Prep Work Out

Hunting Fitness – Sample workout

Week One – Week Three

Monday – Chest, Back, Core, Quads
– use good form; all exercises are
preformed back to back with no rest in between
1)
Regular push-ups = 25 reps
2)
Wide Grip Pull-ups = 25 reps (using the assisted pull-up machine)
3)
Clean Squat Press = 20 reps using 2 – 25 pound dumbbells
4)
100 reps with Jump Rope
Repeat sequence as many times as possible: Beginner: 1-3 rounds:
Intermediate: 4-6 rounds; Advanced: 7-10 rounds. Remember, if you can
only do one round that is fine. Write down your results in a journal and
build off of that to the next workout.
Advanced: 40 minutes of Stair-master in the evening, followed by 100 sit-
ups

Tuesday – Cardio
Stationary Bike: 40-60 minutes followed by 100 sit-ups
Advanced: 40 minutes Stair-master in the evening

Wednesday – Upper body & Core Focus
1)
Shoulder press = 12-16 reps with dumbbells
2)
Standing Dumbbell Curl = 12-16 reps with dumbbells
3)
Lying Triceps Press = 12-16 reps with dumbbells
4)
25 Sit-ups
5)
100 Air squats (Advanced add 8-12 lb. medicine ball)
Repeat sequence as many times as possible: Beginner: 1-3 rounds:
Intermediate: 4-6 rounds; Advanced: 7-10 rounds. Remember, if you can
only do one round that is fine. Write down your results in a journal and
build off of that to the next workout
Advanced: 40 minutes of Stair-master in the evening.
Hunting Fitness – Sample workout

Thursday Stretch or Yoga (Yes, Yoga)
One hour of total body stretch or light yoga ( it is the toughest workout you
will ever do).

Friday – Legs Back and Core
1)
Pull-ups = up to 25 reps (use assisted machine or chair of necessary)
2)
Walking Lunges = up to 100 reps (50 each leg)
3)
25 Sit-ups
Repeat sequence as many times as possible: Beginner: 1-3 rounds:
Intermediate: 4-6 rounds; Advanced: 7-10 rounds. Remember, if you can
only do one round that is fine. Write down your results in a journal and
build off of that to the next workout.
Note: 10 sets of 100 lunges is very ambitious. I would recommend
breaking this down into 30 lunges per set for the beginner and 40-60
lunges per set for intermediate.
Advanced: add 40 minutes of Stair-master

Saturday – Cardio
Stationary Bike: 40-60 minutes followed by 100 sit-ups
Advanced: 40 minutes of Stair-master in the evening.

Sunday – Hike, Stretch, Rest