FRIDAY 17TH MAY 2019 - WORKOUT LIGHT

 
 
 

3 Rounds for Time:

10 MOUNTAIN CLIMBERS

15 SIT-UPS / CRUNCHES

20 AIR SQUATS

30s PLANK HOLD

  

Score:

Your score is total time taken to complete 3 rounds.

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 10 min.

Top Tips:

Steady pace on this one.  Keep midline tight and bum squeezed on the plank hold.  

 

Workout Description:

Set your timer to count up.  Start with 10 Mountain climbers (2 feet travelling = 1 rep) then 15 sit-ups, 20 airsquats and finally a 30 second plank hold (this can be to a raised object if required.)  Complete 2 more rounds and record your total time to wodify.

Movements:

Mountain Climbers: Place hands on the floor (or DB’s if wrists are sore) just under your shoulders, hold a plank position with hands. Bring one leg up towards dumbbells while the other leg is back, then bring the other one forward as the other travels back like you are running . . . up a mountain. Keep tummy tight as you do this. *Scaled option - find a raised object (low stair or table) place hands on edge and bring feet back and forth in and out of lunge position.

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 rib cage down towards pelvis.

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.

Plank: In a Push-up position, arms locked out with hands under shoulders and feet together, hold for required time. Keep abs and bum squeezed tight to protect your lower back. Scaled option would be from knees.