Homework for July 15th through 19th....the only equipment needed is a jump rope, stopwatch and a tabata timer app: 1. Bottom to Bottom Tabata Air Squats (that means the 10 seconds rest is held in bottom squat position and the 20 seconds of work is completing as many squats as you can for 8 intervals. After the 8 intervals run a mile as fast as you can! 2. Dynamic Annie is what we will call this one. 50-40-30-20-10 of DoubleUnders and Situps. At the beginning of each round complete 10 Dynamic pushups. If you struggle with doubleunders you can modify singles but multiply the reps by 3. 3. Alternating Rounds of Tabata of Jumping Lunges and Mountain Climbers. So you will complete 20 seconds of jumping lunges, 10 seconds rest, 20 seconds of mountain climbers, 10 seconds rest, repeat for a 8 minutes. 4. 150 Burpees For Time or amrap burpees for 12 minutes…your choice! 5. 100m Sprint Every Minute On The Minute for 15 minutes….This is NOT a 15 minute jog. If it takes you 15 seconds to sprint 100m then you get 45 seconds rest before you sprint again. If it takes you 30 seconds to sprint then you only get 30 seconds of rest. Enjoy!
Posted on: Thu, 11 Jul 2013 14:07:38 +0000
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