This one looks like fun.
- Run or jog ½ mile or 5 minutes jump-rope singles
- 10 Turkish get-ups (5 each arm.)
- 20 push-ups
- 40 Air squats
- 20 push-ups
- 10 Turkish get-ups (5 each arm.)
- Run or jog ½ mile or 5 minutes jump-rope singles
- Pick a medium weight dumbbell or other easily held object for the Turkish Get-ups (TGU.) I suggest keeping your eye on the weight overhead at all times. This makes keeping it locked out and in position easier.
- If regular push-ups are too difficult, scale them as in the video. If they're too easy, place your feet on a raised surface and do inclined push-ups, or use rings if you have them.
- Focus on control and keeping the back from rounding on the squats. Depth and speed should be a goal, but not at the cost of form. Let's keep those vertebrae in good condition. :-p
Please post results, weights, and any mods/scales to comments. Have fun!
2 comments:
I had no choice but to jump rope. Can't run 1/2 mile with Gabriel on my hip.
So, 10 minutes jumping rope & 12:09 total time for the rest of it with 10 lb dumbbells for the turkish get-ups. (Weak I know.)
Total time 22:09.
total time: 18:03
10 lbs for the TGU
my modifications - all i could find was a little girl's jump rope, so i feel like i spent more of the 10 mintues tripping over the rope than i did jumping. also, i did the girl pushups for my 2nd set. all i can say is that i'm glad this wasn't done in the wellness center where people could see. it wasn't pretty.
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