TUESDAY SHIFT 05/12/2020
5 Rounds
10 Burpees
10 Lunge Left
10 Lunge Right
10 Lying Leg Lifts
No weight needed today!
Score: Total Time
Goal: Under 13 Min
**If finish under 10 - can be turned into a 10 Min AMRAP.
For this workout, you will do 10 burpees, followed by 10 lunges on your left leg and 10 lunges on your right leg, then 10 lying leg lifts for 5 rounds total.
For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!
The lunges should be unweighted and you'll do all 10 reps on one leg before switching to the other. These may be forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps.
If you are unable to lunge you may swap out step ups.
If unweighted lunges are easy, you can hold a DB or KB at your chest/shoulders.
For the lying leg lifts you will lay flat on your back with your knees bent and feet on the floor. Lift your knees to your chest leaving your head and shoulders on the ground. To make this more difficult you can straighten your legs and lift them from flat on the floor. For that option you may choose to put the hands overhead or even hold onto something behind you.
For a sub for those unable to do this sit up type motion at this time you may try lifting just one knee at a time for a total of 20 per round or swapping out a dead bug.
LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.
SUPINE LEG LIFTS - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. You can try scaling the movement with bent knees or a smaller range of motion. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk