FRIDAY 12/25/2020
MERRY CHRISTMAS!!
Official Christmas workout of SP! No equipment and no real serious warm up needed! This one can be done quickly so you can get back to family and friends - and can literally be done ANYWHERE!
The idea today is just to get in and get out quick!
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER - OLY
SWAP(skip the main workout and do one of these instead): ENDURANCE - SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: HIPS 2.0, STRESS RELIEF
* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.
PROGRAM A
WARM UP
Full Body Simple Warm Up
WORKOUT
For Total Time
4 Rounds
25 Burpees
50 Air Squats
Rest 1 Min
Score time includes the 3 min (total 1 min per round) of rest between the rounds!
Goal Time: Each round under 5 min (including rest). Can you go under 4?
Not much to say here guys!
For the burpees, chest and thighs touch the ground at the same time. Jump or step the feet in. Jump and clap.
Customize with elevated burpees or a no-push-up variation.
For the squats, all the way down to where the butt is below the knees. All the way standing at the top!
That depth is only if you can keep a flat back, heels down and chest up. If you start to round, shift into the toes, or otherwise lose your form, squat to a target or hold on to something.
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, Bear Pose Burpee, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
AIR SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.