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Workout #10

COACHING NOTES

A long and full body workout!
Keep moving, have very little rest and really push yourself on those final air squats!

 

THE WORKOUT

50 AIR SQUATS

40 TRICEP DIPS OFF A CHAIR/BENCH

30 BUTTERFLY KICKS/FLUTTER KICKS

20 JUMPING LUNGES

10 BURPEES

20 JUMPING LUNGES

30 BUTTERFLY/FLUTTER KICKS

40 TRICEP DIPS OFF A CHAIR/BENCH

50 AIR SQUATS

 

THE EXERCISES

Air Squat:

  1. Keep your feet at shoulder width apart and pointed straight ahead.
  2. When squatting, your hips will move down and back.
  3. Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
  4. In air squats, your hips will descend lower than your knees

Tricep dip:

  1. Sit on a chair with your hands either next to your hips or slightly under the hips.
  2. Lift up onto your hands and bring your hips forward.
  3. Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
  4. Push back up but don’t lock your elbows and repeat.

Butterfly / flutter kicks:

  1. Keep your lower back on the ground as you lift the right leg off the ground slightly past hip height, and lift the left leg so it hovers a few inches off the floor.
  2. Hold for 2 seconds, then switch the position of the legs, making a flutter kick motion.
  3. For more of a challenge, lift your head and neck off the floor.

Jumping Lunges:

  1. Starting standing with feet shoulder-width apart.
  2. Jump your left leg forward and your right leg back into a lunge, with both knees at 90 degrees.
  3. Jump up and switch your legs in midair so that you land in a lunge with your right leg in front.
  4. Continue jumping back and forth, pausing as little as possible.

Burpees:

  1. Start from a standing position
  2. Squat down and place your hands on the floor in front of you.
  3. Quickly kick both feet out behind you so you are in a pushup position, and then do one pushup.
  4. Bring your legs forward to go into a squatting position again, and jump up