Day 21
Perform each exercise for 20
seconds resting 15 seconds. Once you finished your first set rest for 1-2 min
and repeat for a total of 6 sets.
Burpee - Begin
in a standing position. Drop into a squat position and place your hands on the
ground. Kick your feet back, while keeping your arms extended then perform a
push-up. Immediately jump your feet back in returning your feet to the squat
position. Jump up from the squat position.
Floor Dips Bench or Chair Dips - From a bench/chair or on the floor, with your arms straight
down and shoulders over the hands, lowers their body until their arms are bent
to a 90-degree angle at the elbows and returning to the starting position
Horizontal Jump to Tuck Jumps - Stand with both feet together. Bend the knees slightly and jump as far
as possible to one side. Upon landing, immediately perform a tuck jump. That's
one. Repeat in the opposite direction with no pausing between reps.
Lunge Jumps - Remember the running man? Begin in a lunge and jump up as high as
possible while simultaneously switching the lunge stance in mid-air. Land with
the opposite foot forward and then jump again. Think height, not speed. This
one is all about generating vertical power.
*Always consult your physician before beginning any exercise program. This information is not intended to diagnose any medical condition or to replace your healthcare professional. If you experience any pain or difficulty with these exercises, stop and contact your healthcare provider.
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