MONDAY SHIFT 11.19.18
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
8 Lunges (Alternating)
6 Push Ups
No weight needed today!! I know a lot of travel is coming up this week so this one will be great!
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +
This one will light up the legs, but I think you guys will will crush it!
If you are super new to the program you can lower the numbers of squats and lunges to 6 and 6 also. OR you can lower the time to 8 min.
For the squats you will stand with your feet shoulder width apart. Heels are down. Stand tall with the chest up and belly tight. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight! We would love to see you get your butt lower than your knees at the bottom with NO rounding of the back or collapsing. Also at the bottom the heels should be down and the knees out.
If you are unable to go that low and keep a good position, or if you have any pain, try holding on to something like the side of the pull up rack or a chair etc. and still go all of the way down. OR you could use a target that is a bit higher. Still the focus should be on keeping the heels down, knees out, and chest up.
For the lunges you may choose to do reverse stepping, forward stepping, or walking. Make sure you take a long enough step that your front heel is down when the back knee LIGHTLY touches the ground. If you are unable to go all of the way do the ground with no pain or without collapsing - again try using assistance or just cut the distance a bit. Keep that front heel down at all costs though and keep the chest up! Also work to avoid the front knee caving IN!!!
For the push ups you can go to the knees or even elevated if you need to! Either way bring your chest all of the way down with the belly tight! Press all of the way back up!
No sagging or snaking!