Missing Your Outdoor Workouts? Just Print and Go! (re-post from 2008, with bonus Super Sets added)If you haven't checked out the hills of Phinney Ridge, they are STEEP and make for a super, full body neighborhood workout. Our favorite way to work these hills is to climb up, back down, then travel the length of each block along Fremont Avenue North. Below is how it's done, complete with strength building Super Sets. Please note fitness level appropriate directions for applying Super Sets. These instructions are highlighted in bold. Choose your fitness level and then alternate between Set #1 and Set #2.
1). START at the bottom of the hill on the SOUTH corner of 71st Street North and Fremont Avenue North and begin climbing up to Greenwood Avenue. Pull your navel into your spine as you climb. Empower your core! Be mindful of pace and breath.
2). At the top of Greenwood Ave, walk across the street to the NORTH side of 71st and head back down the hill, using your core for control while you power up the quads on the descent. Your body may give you the signal to slow down as you descend. Listen to this! These hills are steep; controlling your speed by using your core power will protect your knees. Beginners, apply your Super Set options here, at the bottom of each descent.
2a).Beginner Level Super Set #1: Back on the flat of Fremont Ave, power out a set of 5-10push-ups, quickly turn it over for 20-60 speed crunches, plank it out for 3-10 counts. Still feeling strong? Repeat 1-2 times, quickly. You got this!
2b). Beginner Level Super Set #2: Back on the flat of Fremont Ave, power up a 30 count set of Quick Feet, then quickly lower to the ground for 5-10 push-ups. Repeat 3 times. Love the burn. Feel fierce!
3). From the bottom of 71st, head north down Fremont Ave, SPRINTING THE LENGTH OF THE BLOCK. Alternately, for beginning exercisers or those new to running, you can walk this portion or alternate a walk with a light jog. Let your quadriceps muscles be your guide as you progress during the hour, speeding up or slowing down as needed.
4). At the corner of 72nd and Fremont, remain on the SOUTH side of the street and again, CLIMB up hill to Greenwood Ave where you will cross the street to the North side. Intermediate/Advanced, apply your Super Set options here, at the top of each hill climb.
4a). Intermediate/ Advanced Level Super Set #1: Now on the upper corner at Greenwood Ave, ramp up your cardio endurance with a set of 5-15 push-ups, slow your heart rate down with 30-60 deep crunches, and turn it over to challenge your abs and upper body strength with a 10-30 count plank hold. Yow! Awesome! Ask yourself for more and do it again!
4b). Intermediate/Advanced Level Super Set #2: Now on the upper corner at Greenwood Ave, test your cardio stamina with a long plank hold of 30+ counts, tip it over for recovery using 30-60 side to side crunches to lower heart rate, rise to standing and lower slowly into 5-20 sky jumper. Hold onto your quads! Allow yourself recovery time on the decent, then ramp it up on the Fremont Ave sprint.
5). Continue traversing the ridge in this way, alternating Super Sets until you reach the corner of 79th and Fremont. Use the return distance back to 71st as a cool down, or power it up with an 8 block run. Well done!
Mat Lovers Alternate: If powering out push-ups and crunches on unprotected ground is a little too rough n' tumble for you, switch up the above outline by limiting your workout to just one street, say 71st or 79th, and place a mat at the top or bottom of the hill along Greenwood Ave or Fremont Ave. Stay on your chosen street, climbing or descending to your mat sets as outlined below.
Beginners: from your chosen corner, climb up hill, then down, walk or sprint half the block along Fremont Ave, return to start corner, Super Set.
Intermediate/Advanced: from your chosen street, descend, sprint a one block length of Fremont Ave, return to chosen street, climb up, Super Set.
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