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Workout #17

COACHING NOTES

Keep on moving is the aim of the game in this one.
Try to keep a steady pace throughout with little rest.

 

THE WORKOUT

20 TRICEP DIPS (on a chair/bench)

15 SIT UPS

10 BURPEES

X 7 rounds

 

THE EXERCISES

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.

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.

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