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Workout #7

COACHING NOTES

Although this is a fast-paced workout, it’s important to remain active in your core to get the maximum benefit from each movement.
This means, stay tight in that core!
Ensure you cool down and stretch correctly post workout due to the amount of movements.

 

THE WORKOUT

100 SQUATS

80 BUTTERFLY KICKS (abs)

60 JUMPING LUNGES

40 BURPEES

20 HAND RELEASE PUSH UPS

 

THE EXERCISES

Squat:

  1. Stand with feet a little wider than hip width, toes facing front.
  2. Drive your hips back—bending at the knees and ankles and pressing your knees slightly open—as you…
  3. Sit into a squat position while still keeping your heels and toes on the ground, chest up and shoulders back.
  4. Strive to eventually reach parallel, meaning knees are bent to a 90-degree angle.
  5. Press into your heels and straighten legs to return to a standing upright position.
  6. Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.

Butterfly / flutter kicks:

  1. 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.
  2. Hold for 2 seconds, then switch the position of the legs, making a flutter kick motion.
  3. For more of a challenge, lift your head and neck off the floor.

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.

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

Hand Release Push Ups:

  1. Start in a high-plank position with your shoulders stacked over your wrists and core engaged.
  2. Lower down until your chest hits the floor. Keep elbows at a 45-degree angle from your torso so you look like an arrow from above.
  3. At the bottom, pick your hands up to hover off the floor a few inches.
  4. Then, place your palms back down, engage your core, leg and glute muscles, and without arching or rounding your spine, push up in to your high plank.