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Workout #9

COACHING NOTES

The rounds will be fast and there is a lot of pressure on the shoulders.
Ensure you hold a strong and tight position on both the press ups and the mountain climbers.
On the press ups, you should aim to keep you elbows in close to your body and move them back as you go down into the press, not out to the sides.

 

THE WORKOUT

In 15 minutes, complete as many rounds as possible of:

10 PRESS UPS

15 SIT UPS

20 MOUNTAIN CLIMBERS

 

THE EXERCISES

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.

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.

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.
  5. Keeping your hips down, run your knees in and out as far and as fast as you can.
  6. Alternate inhaling and exhaling with each leg change.