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:
- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees
Tricep dip:
- Sit on a chair with your hands either next to your hips or slightly under the hips.
- Lift up onto your hands and bring your hips forward.
- Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
- Push back up but don’t lock your elbows and repeat.
Butterfly / flutter kicks:
- 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.
- Hold for 2 seconds, then switch the position of the legs, making a flutter kick motion.
- For more of a challenge, lift your head and neck off the floor.
Jumping Lunges:
- Starting standing with feet shoulder-width apart.
- Jump your left leg forward and your right leg back into a lunge, with both knees at 90 degrees.
- Jump up and switch your legs in midair so that you land in a lunge with your right leg in front.
- Continue jumping back and forth, pausing as little as possible.
Burpees:
- Start from a standing position
- Squat down and place your hands on the floor in front of you.
- Quickly kick both feet out behind you so you are in a pushup position, and then do one pushup.
- Bring your legs forward to go into a squatting position again, and jump up