This week is slightly different we’re going to work on the aerobic recovery portion. You’re going to run between each exercise, the run should be at an intensity that you’re able to jump right into the next exercise but not to easy that you feel fully recovered.
Run 3 minutes between each;
- Pushups – 100; Start with your hands just outside shoulder width, place your toes (or knees) behind you. Try to balance the weight evenly between your hands and toes (or knees). Be sure to keep a straight line between your shoulders, hips, knees and ankles. From this position lower your body towards the ground having your chest touch the ground. Once you’ve reached the ground push through your hands to return yourself back to the starting position.
- Deadlifts – 50; Always start with the bar on the floor. Pulling from the safety pins is a Rack Pull. Deadlifting top down is a Romanian Deadlift. With conventional DEADlifts the bar must always start on the floor. Here’s how to Deadlift in 5 easy steps:
- Stand with the bar above the center of your feet – your stance should be a bit more narrow than shoulder-width to give your arms room.
- Grab the bar overhand so your arms are vertical to the floor – if your hamstrings are tight, do Squat 2 stands to boost your hip flexibility.
- Bend through your knees until your shins hit the bar which must remain above the middle of your feet. Shoulder-blades directly over the bar.
- Lift your chest but don’t squeeze your shoulder-blades like on Squats. Just put your shoulders back & down, head inline with rest of your spine.
- Pull – keep the bar close to your body, roll it over your knees and thighs until your hips and knees are locked. Do not lean back at the top.
- And that’s all there is to it. Lower the bar by pushing your hips back first, and then bend your knees once the bar reaches knee level
- Box Hops – 50; With an 18 inch box infront of you jump onto the box with two feet landing shoulder width apart. Be sure to have full extension of the knees and hips at the top of the box, then step down and repeat.
- Pullups – 25; Hanging from a pullup bar with your palms forward and hands outside shoulder width. Pull yourself up so that your chin is higher than the bar. Avoid excess use of the legs and lower yourself back down to the start position slowly and under control.
- Front Squats – 50; With a barbell, or dumbbells, on the front part of your shoulders, and feet shoulder width apart and toes straight ahead. Lowe your hips to the ground keeping your core strong, back stays flat. Imagine you’re sitting in a chair. Once you’ve sat in the “chair” stand back up, focusing on pushing through your heels.
- Mat Hops – 50/side; with your hands on a mat and both feet on the other side of the mat forcefully push yourself over the mat so your feet are now on the other side. Be sure to keep your feet together and to keep your hands planted in the push-up position.
- Power Cleans – 25; This exercise shouldn’t be attempted without instruction. With a barbell starting from the ground approach the bar so your feet are shoulder width apart. Place your hands on the bar so that your elbow touch the outside of your knees. From this position raise your hips up, keep a flat back, and knees slightly bent while looking forward. This is the start position. From the start position push your hips forward causing you to stand up, while you’re standing up pull the bar up to nipple height, by driving your elbows up in the air. Once at nipple height begin your squat, while pushing your elbows forward causing the bar to “flip up” and catching it just over your chest. Stand up to full extension. This is the end of the movement. “Flip” the bar back over and lower it to the starting position. This exercise is challenging and should be eased into.
- Leg Curls – 50; Laying on a leg curl machine, hook your heels underneath the pad, grasp the handles and curl your heels towards your butt. Be sure to keep your feet flexed, you don’t want to have pointed toes on this.
- Burpies – 25; From a high plank position (weight on your hands and toes with a straight line between, your ankles, knees, hips and shoulders), forcefully bring your feet underneath your chest and jump as high as you can vertically. Once you’ve landed jump your feet back to the starting position and repeat.