WEDNESDAY SHIFT 12/11/2019
10 Min AMRAP
(As Many Reps as Possible in 10 Min)
1 Goblet Squat
1 Burpee
2 Goblet Squats
2 Burpees
3 Goblet Squats
3 Burpees....
Keep adding 1 of each and get as far as you can in 10 min!
Idea weight for Men: Single 30-50# KB/DB - or - pair of lighter dumbbells
Idea weight for Women: Single 12-25# KB/DB - or - pair of lighter dumbbells
Score: Total Number of Reps added up at the end. So (1+1+2+2+3+3....)
Goal: Get past the round of 8-9 plus!
For this workout you will do 1 goblet squat - then 1 burpee. Then you will do 2-2, 3-3, 4-4....keep adding 1 per movement and get as far as you can in 10 min.
For the air squats you will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.
If you have a tendency to collapse at the bottom you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!
If you are feeling up for it you can hold a lighter KB/DB at your chest or two DB on your shoulders, focusing on keeping the elbow up! Just make sure you are still getting all the way down in your squat with the weight.
For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!
SQUAT CLEANS - The Upright Rows and Goblet Squat is a great all around modification for this! You could also try less weight or starting from the hang. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training incorrect movement patterns. front rack position) or unweighted lunge as well.
BURPEE BOX JUMP OVER - Use the subs above for ideas on how to modify BUT if the movement is too complicated feel free to separate it into two different pieces like Elevated Push Ups and Step Ups or sub something else that serves your Pregnancy or Postpartum Goals!