Aspire Fitness

Hard Work Generates Results

Week-9

Descriptions

Run | Standard Run, pace self set.
Pushups | 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.
Prisoner Squats | With your feet inside shoulder width and toes pointed straight ahead, have your hands up on your head. Lower your hips down as if you’re sitting in a chair, to a point where your hips are at 90 degrees. From this position push through your heels until you’re standing again at full extension.
Mat Hops | 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.
Sumo squats | With your feet stretched out past shoulder width and toes pointed out (similar to a sumo wrestler’s stance), keep your chest pointed forward and lower your hips to the ground. Be sure you keep your weight on your heels, and your knees don’t go over your toes. If you find your knees are going over your toes stretch out a bit more. Be sure to not let your knees “drop” inside as well, you should be pushing to have the knees stay on the outside of your foot.
Pushups | 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.
Run | Standard Run, pace self set.