Use this guide to provide you with kick butt training to get you
READY TO TREK!!
March 14, 2009... Click here for more!!
Plea Squats
Stand holding one weight, cupped between your fingers
with both hands. Feet should be set wide apart. Slowly
lower body until the weight almost brushes the floor or
until your hips are at your knee level. Keep your back
tall and slowly return to the start position and repeat.
*Great for total thigh as well as inner and your backside*
Step Down Squats with Side Leg Lifts
Stand on the end of a step. Hold your weight the
same as the first exercise. Step gently off the
side to a deep squat and as you come back up,
slowly lift the leg up to the side and repeat. Do all
reps on that leg before beginning the other.
*Great for total thigh as well as backside and hips*
Bent Leg Hamstring Dead Lifts
Holding a moderate set of weights. Stand with feet close
together. Keeping your knees softly bent, slowly lower your
upper body forward, keeping a "flat back". Lower your upper
body until you feel a gentle stretch in the back of your thighs.
Hold there for about 3 seconds and SLOWLY return to a
standing positions and repeat.*Great for shaping the back of
your legs as well as brining up the rear*
Candace's Lower Body Exercises:
Lunges Up Onto Step
Holding a set of weight, stand on top of a
step. Take your right leg off the step as you
slowly reach behind you to the floor into a
lunge. Slowly return to the top of the step  
and repeat. Finish all reps with that leg
before starting again with your left leg.
*Great for the whole leg and for seriously
bumping up the booty*      
8 Week STADIUM TREK TRAINING GUIDE
Training Start Date: Thursday 1/15

Our training guide offers options of Frequency, Intensity and Time
for each and every exercise listed. Your existing fitness level will dictate what
options you will choose to best fit your needs.

ADVANCED participants may want to add these daily workouts to their already
existing programs. Adjust Accordingly…NO EXCUSES.
WEEK ONE WILL BE YOUR PROTOTYPE WEEK FOR EACH
CONSECUTIVE WEEK OF TRAINING!

PLEASE CONSULT YOUR PHYSICIAN BEFORE BEGINNING THIS
OR  ANY WORKOUT PROGRAM
Candace Grasso's Facebook profile
STADIUM TREK
training guide 3/14/09
... trekking or not, this is your
SPRING INTO SHAPE training guide  
Last year’s Stadium Trek had to be my
favorite athletic charity event ever!!  

This year, FIT IS IT has agreed to build a
TEAM, do the pre-race warm up,
and provide a kick butt training guide
to get you READY TO TREK!!
WANT TO JOIN OUR TEAM?
Click the Stadium Trek Link and choose join a team,
Register as TEAM POWERBAR (Candace is your team captain!)
Use our Contact Us Page and let us know!
Walk, Run or Hop...COME JOIN US!
#1
#4
#3
#2
Abdominal Curls  
Oblique Rotation Curl
Then.. THURSDAY the 12th & FRIDAY the 13th (my lucky day), take it easy,
you need to taper down.  GO for walks with your friends or your dog.

TREK DAY IS SATURDAY…. BE READY TO BRING IT.
I’LL SEE YOU THERE IN THE WARM UP & IN THE RACE.

Until then, power on…
Coach Candace
 
 Thursday
 Friday
 Saturday
 Sunday
 Monday
 Tuesday
 Wednesday
Week
Seven
 2/26
Once again,
going for
outside as
much as
possible
but if it’s
just too
darn cold,
treadmill/or
elliptical it is.

Do three to
4 miles at a
steady,
moderately
easy pace.
Enjoy and
put in the
distance…
you’ll be
glad you did
come TREK
DAY!

Then…ABS!
You pick…
do them
Before or
After your
cardio.
Do Both Ab
exercises
listed below.
Now going
for the
gusto, do 4
sets of 25
reps for
both
exercises.
Hitting a
“NO
EXCUSE”
200 rep
total.
MY
SECRET,
do half of
them first,
before your
cardio.
Do the other
half when
your cardio
is finished.
It works.
Have fun…
 2/27
Back on the
Stair Master
or Revolving
Stair
Machine.

Once again,
set the
machine to a
speed
interval
setting with
a “MIDDLE
OF THE
ROAD” idea
for the
intensity
setting.
You will do
this for 30 to
40 minutes,
so pick an
intensity that
you can
sustain for
that amount
of time.  
Remember
these
interval
programs
give you
adequate
recovery
between
pushing it
hard again,
so do your
best.

If you need
to lower your
level to
sustain the
time, do so.
 2/28
course…. or
course…. or
set a
treadmill on
a moderate
incline use
an elliptical
trainer with
a ramp set to
a ramp set  
resemble a
doable
moderate
hill.
hill.


Walk or Run
or a little of
both if you
like for 4
miles as
your goal.
Looking for
a perceived
exertion
(your idea of
how hard
you feel you
are working)
of about a 7
or maximum
8 out of a
possible 10!
You are
working
here but not
burning, if
you start to
burn, back
down a bit.
When you
have
finished, you
are to do all
of the lower
body
exercises
listed.
Three sets
of 12 to 15
reps.
Eat well,
sleep well
and you’ll be
a Beast
come Trek
Day!!!
 3/1
ABS only,
just as
described
on 2/26, but
only Abs.

So 4 sets of
both
exercises,
25 reps,
hitting 200
total again!

Rest of the
day…
”REST”-
pun
intended.

You need
this rest.
The more
the workload
increases,
so does the
intensity of
the REST, or
it should.
You need it
to get
stronger, so
don’t you
dare
workout.
 3/2
Walk or Run
inside or out
again if
possible for a
total of 4
miles. These
are to be
done with
speed
intervals.
Warm up for
½ mile at an
easy pace
like last time
and then do
¼ mile fast
FOR YOU!!
Your
perceived
exertion on
these fast
intervals will
be hitting a
maximum 8
to 9 out of a
possible 10!
These are
tough but so
are you.
Then SLOW
for ¼ mile to
fully recover,
even slower
than you think
you should is
usually better.
Cool down
when you
have finished
and walk it off.
YOU ARE
DONE FOR
THE DAY…..
WHEEEE!
 3/3
THIS IS
TOTAL
WEIGHT
TRAINING
DAY.

NO CARDIO.

Do all the
exercises
listed below
for three
sets of
12/15 reps.
Lower and
upper body
exercises
included.

THIS
INCLUDES
YOUR
ABS…Sorry,
but don’t
you want a
six pack,
too?

You are
getting
stronger,
leaner and
looking
pretty cool
as well so
hit it hard!
 3/4
Endurance
day again...
with that easy
Sunday Stroll
Exertion.
Time
determined
once again,
not distance.
Walking or
jogging, your
preference,
inside or
out….
for a total of
50 to 60
minutes if you
dare.
Don’t over
work this
perceived
exertion, this
HAS to be an
EASY
SUNDAY
STROLL!
ENJOY IT
EVEN!
WEEK 8 (3/5 to 3/11) will be an EXACT REPEAT of WEEK 7.
....so you might want to print out week 7 and keep it with you,
it’s also week 8 and then you take a couple of walks and get ready to TREK!
Questions? Contact Candace.
Candace's Upper Body Exercises:
Bicep/Shoulder Press Combo
Seated on Body Ball or Bench, Hold weight down at your
sides, curl them up to your shoulders for your biceps. Now
twist the weights so that your palms are facing away from
you at the tops of your shoulders. Slowly raise your hands
over head until your arms  are extended and your elbows
are “softly straight”. Slowly lower weights back down to top
of shoulders, twist them back until your palms are facing
your body and lower to finish the bicep curl and repeat.
*Shapes are biceps and shoulders and core*
#1
Up Right Rows
Take free weights and starting at hips, raise them with elbows
above your hands, as shown, and do a little squeeze of your
shoulder blades if possible.SLOWLY lower to start and repeat.
Trains your upper Trapezius (back) and Deltoids (shoulders).
#2
#3
Back is over but spine is straight. Using your BACK,
pull your arm up as shown until your elbow is as high
as you can lift without rotating your body up from the
side. Squeeze your back and slowly lower to start and
repeat. (Like starting an old fashioned cord pull lawn
mower.) Trains the muscles of your middle back and
residual biceps and back of shoulders.