Short one for today, idea here is work hard for the short time that it is:
In your warm up practice the KB swing and some goblet squats, pushups and chinups if you have the bar, get limbered up and a bit of a sweat going.
Throw in a few burpees to get your body ready for the fun of the day- A FEW, you will do enough later so take it easy- its a warm-up.
Workout:
A. Goblet Squat- Up the rack: find the smallest DB and do a set of 5 G Squats, put it back and get the next one.... repeat until the set of 5 is challenging. Rest b/t sets should be no more than about 20s. Can you make 100# while keeping good form? Now, head back down the rack. I love you too.
B. Burpees. 15s work : 45s rest x as many sets as possible.
Here's the deal, the goal is to do 5 burpees in the 15s work period (one every 3s). So whatever your first set is try to maintain that # of reps per set as you go along, you will know when you are done- this will be marked with an obvious decrease in performance #s.
(Pic taken from www.strengthvillian.com, check it out. Are you up for his Burpee Challenge?)
Key points:- Core tight/belly button in with each rep
- much better to have less reps per set and have healthy shoulders and back.... be smart
- work hard for the 15s and REST for the 45- light movements to keep blood flowing is OK
- when working with partners try alternating so that while one is working they have encouragement..... some may prefer to work at same time for competetive reasons but for today lets use teamwork.
C. Light cardio to cool down then get a good stretch.
Later in day:
If you gots the time and the gusto: Hit the stairs, treadmill, rower etc. Focus on steady pace and efficiency removing the stress of the day not adding to it.
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