TUESDAY 22ND JANUARY 2019 - WORKOUT LIGHT

 
 
 

AMRAP 10:

30 Single Unders/30 DB taps

10 Sit-ups

5 Push-ups from knees/to cushion

 

RX men = 2x10kg dumbbells

RX women = 2x5kg dumbbells

 

Movements:

Single Unders/Hops:

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 don't have a rope then toe taps to dumbbell.

Push-ups:

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.

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.

 

Scoring:

Note the total rounds and reps you complete in 10 minutes and then record your score on the Wodify App.

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

 

Goal: aim to do one round every 90s-2min

Top tips: Keep squeezing your bum in those push-ups and keep your feet together tight to hold your midline position.