THURSDAY SHIFT 04/16/2020
8 Rounds
30 Seconds Burpees
30 Seconds KB/DB Swings
30 Seconds Air Squats
No rest between movements or rounds.
Ideal weight for Men: 25-40# KB/DB
Ideal weight for Women: 12-25# KB/DB
Score: Total Reps from all 3 movements - all 8 rounds combined!!!
Goal: 150-200 Reps+
For this workout you will do 30 seconds of work eat each station: burpees, KB/DB swings, and air squats. Complete 8 rounds or 12 minutes.
Your goal for the burpees should be 4-5+ each 30 seconds.
Your goal for the KB/DB swings should be 10+ every 30 seconds.
Your goal for the squats should be 6-7+ each every 30 seconds.
For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to shoulder height. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
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!
BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!