Step Up to 5K:
Amputee Training Program

We're challenging you to Step Up your mobility by joining us for a 5k training program.

This program is designed for anyone who has been looking to get off the couch and begin moving again, as well as people who are already in motion and looking for a good cause to support.

Strength Training Program: March 13th–April 23rd

Watch Warm Up Exercises Watch Cool Down Exercises

Workout A

10 Reps Each
3 Rounds

Squats
Bent Over Rows
Farmer's Carry

40 Seconds On
20 Seconds Rest

Bicycles

Cross Train: Treadmill

20 Minutes

Workout B

10 Reps Each
3 Rounds

Deadlifts
Lat Pulldowns
Banded Side Steps

40 Seconds On
20 Seconds Rest

Penguins

Cross Train: Bicycling

20 Minutes

Friday Core Exercise

40 Seconds On
20 Seconds Rest

Penguins
Crunches
Bicycles
Supermans
Bananas
Suitecase Carry

Cross Train: Rowing

20 Minutes

Workout C

10 Reps Each
3 Rounds

Glute Bridges
Forward Lunges
Dead Bugs

40 Seconds On
20 Seconds Rest

Supermans
Bananas

Workout D

10 Reps Each
3 Rounds

Box Step Ups
Calf Raises
Overhead Press

40 Seconds On
20 Seconds Rest

Planks

Equipment You'll Need:

Kettlebells
Dumbbells
Aerobic Step
Tension Bands
Weight Bench
Mat