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Workout #18

COACHING NOTES

As soon as you have completed your 1 minute of high knees, you will take 1-minute rest before going straight into 3 rounds of your workout.
You will then finish with 1 minute of high knees.

 

THE WORKOUT

1 min of HIGH KNEES
1 min REST

THEN:
20 JUMPING SQUATS
20 PRESSUPS
20 JUMPING JACKS
20 JUMPING LUNGES
X 3 ROUNDS

1 min REST
1 min of HIGH KNEES

 

THE EXERCISES

High Knees

  1. Stand with your feet hip-width apart. Lift up your left knee to your chest.
  2. Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.

Jumping Squat:

  1. Stand with your feet shoulder-width apart.
  2. Start by doing a regular squat, then engage your core and jump up explosively.
  3. When you land, lower your body back into the squat position to complete one rep.

Press up:

  1. Get down on all fours, straighten your arms and legs.
  2. Place your hands shoulder-width apart with arms straight and so your shoulders, elbows and wrists line up.
  3. Your fingers should be slightly splayed and pointing forward, with your hands forming right angles with your forearms.
  4. Start bending your elbows to lower your chest towards the ground.
  5. Your hips should remain in line with your shoulders for the entirety of the set
  6. Pause, then push yourself back 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.

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.