DAY 09
Your Nutrition
Keep on going!
No new goals today, keep on keepin’ on and work on building those beautiful plates using your hand as a guide.
Remember that it doesn’t have to be perfect to work!
Your Training
STEP 1: Warm Up
GET WARM
:60 Couch Stretch per side
then 3 Rounds for Quality of:
:30 Plank
10 Air Squats
:30 Reverse Plank
5 Inch Worm Push Ups (drop to knees if needed)
(click each for. video demos)
STEP 2: Strength Work
GET STRONG
Dumbbell Front Squat
3 HARD SETS
:90 Rest Between Sets
Looking for 8-15 reps per set
If you got 15 reps for all three sets last week, add 5-lbs!
STEP 3: Conditioning
GET MOVING
As many rounds as possible in 12 Minutes of:
30 Mountain Climbers (each leg)
20 Air Squats
10 Push Ups
200m Run (sub 30 Jumping Jacks if needed)
Set a timer and move through the movements above as fast as you can while moving for quality over speed. Rest when needed then get right back at it!
Make sure you are keeping your core tight as you perform the mountain climbers. Hit proper depth (hip crease below knee crease) in the air squats, and get all the way to the ground in the push ups and not worming on the way up (drop to your knees if needed).
Note: The run should take 1:00 or less. Run for 1:00 each round if you don’t have a 100m distance measured.
HOW TO WARM UP:
Practice each movement for proper form and range of motion before beginning. Once you are set, perform 10 mountain climbers each leg, 10 air squats, 5 push ups for quality. If everything is feeling right and no changes to your workout are needed, rest 2:00 then it’s 3,2,1 GO TIME!
SCALING OPTIONS:
Drop to your knees on the push ups or perform wall push ups if you are still struggling with the range of motion
Squat to a target to ensure proper form and range of motion
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-Jonathan & Blakley