OUTDOOR FITNESS TRAINING:
Terra Firma Fitness provides exciting, adventurous, and fun outdoor workouts for first time exercisers to high-level athletes all year round. Classes in the warmer months include circuits of cardiovascular and resistance training. Activities such as trail runs and walks, creek bed agility, hill lunges, sitting tree squats, rock push-ups, tree limb pull-ups, and field drills are all part of this unique outdoor fitness training regimen. Fall starts conditioning classes to refine muscular development and prepare yourself for the winter sport of your choice. When the snow falls you’ll reap the benefits by having the strength to perform at the top of your game. Winter classes consist of snowshoeing, winter hiking and resistance training in the magnificent snow covered forests. Terra Firma Fitness is a great new way to enjoy the outdoor splendor of Bear Valley down to Arnold while doing something positive for your heath and wellness. Personal training sessions are also available.

HEALTH BENEFITS:

  • Improves aerobic conditioning
  • Increases strength, flexibility and endurance
  • Improves sports performance
  • Decreases stress, improves overall sense of well being
  • Improves muscle tone and mass throughout your body

CLASS LEVELS:

  • Level I is for the mild exerciser that prefers lower intensity cardiovascular workouts and lighter resistance training. This level encompasses hiking or walking rather then running and the use of lighter resistance tubing.
  • Level II is for the intermediate or advanced athlete that prefers higher intensity strength training. This level encompasses running or light jogging and a more moderate level of resistance exercises. The outdoor training can be done in all seasons; if winter weather occurs snowshoes are replaced for running shoes.

EQUIPMENT:
Equipment can be provided with 24 hour notice.

  • Comfortable Running Shoes
  • Loose Clothing
  • Tubing
  • Snowshoes
  • Mat or Sweatshirts For Ground Work (grass or soft ground can also be used)

SAMPLE OUTDOOR FITNESS CLASS:
Repetitions and sets will be counted by instructor often 3 sets of 10. As the participants improve the volume will increase incrementally.

  • 5-10 minute warm-up: light jogging, skipping or speed walking around a tree grove or a designated outdoor area
  • 5-10 minutes of stretching: includes stretching the quadriceps, hamstrings, ankles and shoulders
  • 30 minute workout: includes various conditioning and strength exercises listed below
  • 5-10 minute cool-down: involves light jogging or walking around a tree grove, pond or back to the original destination

CONDITIONING EXERCISES:

  • Walking Sumo Squats
  • Sprint Drills
  • Trail Running
  • Skipping
  • Knee-Up’s
  • Glute-Kick
  • Red Light-Green Light
  • Hop-Over
  • Bicycle

STRENGTH EXERCISES:

  • Creek Bed Agility Training (lateral and frontal)
  • Hill Lunges
  • Stationary Sumo Squats
  • Stationary Sitting Tree Squats
  • Rock Push-Ups
  • Park, Tree or Boulder Bench Press
  • Rock Calf Raises
  • Tree-Limb Pull-Up
  • Dips & Curls
  • Boulder Step-Ups
  • Plank Pose
  • Side & Front Crunches
  • Twister
  • Leg Lifts
  • Bicep Curls with Tubing
  • Flies with Tubing
  • Tricep Extensions with Tubing
  • Seated Row with Tubing
  • Reclining Leg Press with Tubing
© 2008 Terra Firma Fitness