Have fun, be safe.
Warm Up
1 Round of:
- Inchworm 1 lap
- Duck Walk 1 lap
- Swivel hip kick 10 front and 10 back
- Fire Hydrants (10 each leg)
As Many Rounds as Possible (AMRAP) in 20 minutes:
- 5 Decline Pushups
- 10 V-Ups
- 15 Dumbbell Thrusters
Exercises
- Inchworm
Squat down, and touch your hands to the ground. Keeping your feet on the ground, move your hands forward a little bit at a time until you end up in a push up position. Do 3 push ups. Keeping your hands where they are, step forward so that you end up bent over touching your hands on the ground. Most people have to bend their knees to do this, but if you're flexible enough, lock your legs at the top position. From here, you basically repeat what you just did; you start the next set by keeping your feet on the ground and walking your hands forward to start your next set of push ups. Do this repeatedly until you finish all of your laps. - Duck Walk
Squat down, like a duck, and walk heal to toe. - Swivel Hip Kick
On your hands and knees, bring up one leg and rotate clockwise (front) then counterclockwise (back). - Fire Hydrants
On your hands and knees (like a dog) raise a leg... like a dog would... - Decline Pushups
Despite the name, it's more like an incline bench press. Set up a platform with as many risers as you can handle (most people used 4, a few used 5 and a couple crazy people used 8). Put your feet on the platform and your hands on the ground; your feet should be higher than your face. Do your push ups that way, with your chest touching the ground for each rep. - V-Ups
Lie on your back, putting our hands parallel to the ground "above" your head (if you were standing, they’d be directly over your head). Lift your legs off the ground and bring your torso up at the same time to touch your toes. In essence, your body makes a "V" shape. Go back to lying on your back to finish the rep. Be careful about slamming your legs into the ground when you finish the rep, that can hurt your lower back. Some people call these "jack knives," if that helps at all.
Scale down: Bend your knees as your bring your lower body up. You only have to touch your knees this. - Thrusters
Use the same weights that you were using for the squat cleans. Hold the weights up near your shoulders so your knuckles face away from you and the weights are resting against the upper part of your chest (this position is often called "racking" the weights).
Do an air squat so that your thighs end up parallel to the ground; if you can "break parallel," that's even better. As you come up, press the two dumbbells over your head, until your arms are fully extended. Push the weights straight up & down, since any horizontal motion will put undue stress on your shoulders.
Bring the dumbbell back to the "racked" position to finish the rep. For this, you can actually make it a smooth motion, and go straight into the next squat instead of stopping at starting position. This is fine so long as you fully extend the dumbbells, bring the weights back down before you start your next squat, and keep a good curve on your lower back the whole time.
No comments:
Post a Comment