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Workout #20

COACHING NOTES

Another mover as we like to call them here at inov-8.
Moving constantly with very little rest is the aim of the game.

 

THE WORKOUT

In 12 mins, complete as many rounds as possible of:

15 AIR SQUATS
15 MOUNTAIN CLIMBERS
15 JUMPING JACKS
15 HIGH KNEES

 

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

Mountain Climbers:

  1.  Get into plank position, making sure to distribute your weight evenly between your hands and your toes.
  2. Check your form—your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment.
  3. Pull your right knee into your chest as far as you can.
  4. Then switch, pulling that knee out and bringing the other knee in.

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.

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.