TUESDAY 16TH APRIL - WORKOUT LIGHT

 
 
 

FOR TIME:

100 SINGLE SKIPS / DB TAPS

75 AIR SQUATS

50 SIT-UPS

25 PUSH-UPS TO KNEES



Score:  

Score is the total time taken to complete all movements.

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

Goal:

Aim for sub 20 min

Top Tips:  Break into manageable sets but aim to keep moving - small breaks!


Workout Description:

Set your time to count up.  Work your way through each movement completing all reps of that movement before moving on to the next.  Take short rest as required. Record total time to wodify.


Movements:

Single Under Skips: 1 Rotation of the rope under your feet. Keep feet together and hands close to sides. Move your wrists rather than big arms swings. If you have Double Unders as a skill - use them! If you don't have a rope then toe taps to a single dumbbell is a great sub (1 tap = 1 skip)

Airsquat: Place your feet shoulder width apart, chest up and tummy tight. Send hips back and descend until top of knee is below your hip crease. Stay on your heels and drive your knees up as you come out of the squat. Finish with hips fully extended standing tall.

Sit-ups: Use an ab-mat, cushion or jumper to place under your lower back for support. Bring feet together in bent leg position. Lay down and bring your arms up overhead reaching for the floor. Rapidly extend upwards and bring your hands towards the front of your feet. If this is a challenge and your feet keep popping up - find a place to anchor them! For overhead DB sit-ups - hold the dumbbell with 2 hands and do not bring the dumbbell back to the floor, keep it overhead with arms locked out. As you come up bring your head between your arms. Scale option is a crunch, hands behind head, feet anchored, crunch ribcage down towards pelvis.

Push-up: Starting in a plank position with hands just outside of shoulders and arms fully locked out. Squeeze your tummy tight and bum hard keeping feet together. Descend sending your elbows back the way until chest and thighs contact the floor, then drive up hard through your hands to full lockout of the elbows. Variations include: On toes to descend, on knees to ascend. On knees descend and ascend. On toes to raised object (table height works well).