TUESDAY 14TH MAY 2019 - WORKOUT LIGHT

 
 
 

FOR TIME:

400M RUN / 2 MIN CARDIO OPTION

 

THEN 3 ROUNDS OF:

10 DB PUSH PRESS

20 SIDE BENDS (10/SIDE)

20 ALTERNATING LUNGES

 

400M RUN / 2 MIN CARDIO OPTION

 

Rx = 10kg (men)/5kg (women) dumbbells

  

Score:

Score is total time taken to complete all reps.

Hit the Rx button if you complete the workout written in the description. If not, write the weight you used and any other scaling options in the comments.

 

Goal:

Aim for under 15 min

Top Tips:

Squeeze your bum on the push press.  Keep a moderate pace on the cardio for the first round, push it on the last round.

 

Workout Description:

Set your timer to count up.  On 3,2,1 GO start your cardio option.  Then complete 10 Push Press, 20 Side bends (10 each side) and 20 alternating lunges (no weight).  Do this 2 more times and then finish workout with your cardio option.  Take a total time for the workout and upload to wodify.

 

Movements:

Dumbbell Push Press: Starting with your feet set at hip-width, elbows slightly in front of the dumbbells, dumbbells resting on shoulders. Keep your body vertical as hips and knees flex into a small dip. Stand aggressively, squeezing your bum as hips fully extend, then arms press overhead - watch for early pressing (wait until you squeeze your bum!). Heels remain down until hips and knees extend. Complete at full hip extension and arms locked out overhead (biceps beside ears!)

Side Bends: Stand up straight while holding a dumbbell on the left hand (palm facing the torso) right hand remains by side, no weight . Your feet should be placed at shoulder width. Bend only at the waist to the left as far as possible. Breathe in as you bend to the side and exhale as you come back to start position. Keep the rest of the body stationary. Change hands per set not per rep.

Static Lunge: Start with feet under hips. Take a big lunge/step forward, don't let knee track further than toes and bring the back knee down to touch floor. Drive through your heel and bum to full stand and swap legs.