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HEALTH & WELLNESS by jeff csatari 11th-Hour Fitness


No excuses now! Summer and the biggest, best jamboree ever are almost here.


IDEALLY, YOU HAVE BEEN WALKING daily and using the exercises previously described in The Great Summit Shape-up series (at scoutingmagazine.org/jambofitness) to get your body in shape for the challenges of high-adventure outings with your troop or crew at the big jamboree debut of the Summit Bechtel Reserve in mountainous West Virginia. But we Scouters are a realistic bunch, so we know


that often life intervenes to throw a monkey wrench into the best-laid plans. If you have been less-than conscien- tious about your fitness, here’s an 11th-hour shape-up to prepare your body for the Summit or any summertime Scouting adventure. Step 1: Walk for 30 minutes every day. It’s the easiest


and most effective way to prepare for the jamboree or any hike because, well, you’ll do a lot of walking. At least twice a week, strap on a loaded internal-frame pack to add extra resistance to your walk. Walk at a good clip. Build in some interval training such as the one featured in our Summit Shape-up. Use walking poles to work your upper body and burn extra calories. Step 2: Three to four days per week, do the Prepare


for Adventure Circuit workout described here. Start with one circuit of all five exercises, resting minimally, if at all, between exercises. As you build up strength and endur- ance, try to do two, and eventually three full circuits with no rest between exercises; rest for about one minute between circuits. Step 3: Twice a day—in the morning and before


bedtime—do some light stretching of your hamstrings, quads, low back, and shoulders. After completing the circuit, do an active rest by


walking and swinging your arms across your chest for one minute before starting another circuit. Or use this as a three-minute cool down if not repeating the circuit. ¿


JEFF CSATARI’S books, including the new The Belly Off! Workouts, are available for 20 percent off at rodalestore.com using the code “Scout” at checkout.


ON THE WEB: Find more exclusive fitness routines and videos at scoutingmagazine.org/fitness.


40 S COUTING ¿ MAY•JUNE 2013


MOUNTAIN CLIMBER Get into a pushup position with your arms straight, hands on an exercise bench, chair, or on the floor. This is the starting position. Lift your right foot, raising that knee as close to your chest as you can. Straighten that leg to touch your right foot to the ground and immediately raise your left foot, knee to chest, and return to the starting position. It’s like running uphill. Go as fast as possible without sacrificing form. Do this for 30 seconds.


SPLIT JUMP


Stand in a staggered stance with your feet 2 to 3 feet apart, your right foot in front of your left. Keeping your torso upright, bend your legs and lower your body into a lunge. Now jump with enough force to propel both feet off the floor. While you’re in the air, scissor-kick your legs so that you land with your left leg forward. Repeat, alternating your forward leg for the duration of the set. Every two times you land equals a rep; do 10 reps.


Note: If you are very out of shape, overweight, or have knee problems, avoid this exercise. Do a high-knee march in place instead.


ROBERT PRINCE (5)


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