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Workout #12

COACHING NOTES

Short bursts of intensity paired with rest intervals, the ones that hurt the most!
We’ve kept this workout simple, the aim of the game is to push hard in the minute of work.

 

THE WORKOUT

1 min SIT UPS

1 min REST

1 min BURPEES

1 min REST

1 min JUMPING JACKS

1 min REST

REPEAT X 4

 

THE EXERCISES

Sit up:

  1. Lie down on your back.
  2. Bend your legs and place feet firmly on the ground to stabilize your lower body.
  3. Cross your hands to opposite shoulders or place them behind your ears, without pulling on your neck.
  4. Curl your upper body all the way up toward your knees. Exhale as you lift.
  5. Slowly, lower yourself down, returning to your starting point. Inhale as you lower.

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

Jumping Jacks:

  1. Stand upright with your legs together, arms at your sides.
  2. Bend your knees slightly, and jump into the air.
  3. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.
  4. Jump back to starting position.
  5.  Repeat.