This summer, whether you are on the beach or the campground, play.

The Warm Up (***Complete 3 cycles)

*Step off approximately 100 yards
***Dynamic warm up for approximately 20 yards of the following:

-High knees
-Butt kicks
-Back pedal

The Workout (30 minutes)
*Run 100 yards/do 20 squats or squat jumps
*Run back 100 yards/do 20 split jumps or lunges
(repeat this as many times as possible for 20 minutes)
*20 bear crawls followed by 20 push ups
(repeat that as many times as possible for 10 minutes)

The Cool Down (10 minutes)
*light stretching/walking

The Playlist (55 minutes)
Rusty Cage. Johnny Cash 2.26
Boys from Oklahoma. Cross Canadian Ragweed 5.37
Dirty Laundry. Don Henley 5.36
Lunatic Fringe. Red Rider 4.24
Thunderstruck. ACDC 4.52
Blue Monday. Orgy 4.27
Welcome to the Jungle. Guns -n- Roses 4.31
People are People. Depeche Mode 3.51
One of These Days. Foo Fighters 4.58
The Devil Went Down To Georgia. The Charlie Daniels Band  3.24
Kaw-Liga. Charley Pride 3.37
Blow Me Away. Breaking Benjamin 3.28
Dream On. Aerosmith 4.26
Never Been To Spain. Three Dog Night 3.44

Workout developed by John Buck, owner/partner, Forge.
Consult your physician before implementing any exercise or nutritional plan.