Hello there!
Are you ready for the next workout?
(If you haven’t already, please read THIS first! Thank you!!)
Like the last one, we are hitting a little bit of everything.
I’ve created 2 timers this time- one with 10 seconds recover, and the other one with 20 seconds recovery. Sometimes it really helps to have those extra seconds to recover- this enables us to give the next set of exercises everything we have.
So, are you ready?
TIMER with 10 seconds recovery time
http://www.intervaltimer.com/…/7823274-quick-tabata-based-w…
TIMER with 20 seconds recovery time
http://www.intervaltimer.com/…/7874542-20-seconds-recovery-…
Here’s a bit more information about each move if you need it:
HIGH KNEES: 
Start standing straight with both feet on the ground. Lift up one leg as high as you can – practically getting that thigh parallel to the ground, (bend your knee so that your foot is still facing the ground) , put it down and repeat with the other leg. Do it as fast as possible.
SLOW SUMO SQUATS:
This is a wide stance squat with feet planted pointing outwards and farther apart. Lower yourself slowly, as if you are going to sit on a chair behind you, as far as you can go- and then come slowly back up again, pushing through your heels as you stand up. Make sure that your knees do not cross in front of your toes as you lower yourself down. Keep your movements slow and controlled.
FRONT PUNCHES:
Start with your feet apart and lowered down slightly in a wide squat stance (Though not as wide or low as a sumo squat). Bring your hands up just below your chin in an “on guard” position. Punch one fist in front of you, and then the other. As you punch, keep your core strong and tight and allow the power for the punches to come from your core. Try this experiment: try punching in front of you with just the effort being from your arms. Then try again, holding your core tight and allowing the power to start from your core. You will notice the difference in the power of your punches.
HEEL DROP:
Lie on your back with your hands under your hips to support your back if necessary. Bring your knees up so that your calves are parallel to the ground.This is your starting position. Lower one leg just so that your heel touches the ground, contract your abs, exhale and pull that leg back up to the starting position. Repeat with the other leg.
REVERSE CRUNCHES:
Just like in the heel drops: Lie on your back with your hands under your hips to support your back if necessary. Bring your knees up so that your calves are parallel to the ground.This is your starting position. Inhale. Then as you exhale all the air our of your lungs, contract your abs and pull your legs towards your chest (keeping your knees bent). Bring your legs back up to the starting position and repeat.
JUMP ROPE:
Don’t worry, I don’t expect you to bring a real jump rope into your space where it will get caught on stuff and pull things over (or just keep hitting the ceiling… )… We use an imaginary jump rope here (which must be a relief for those of us who spend more time tripping than actually jumping over the rope…phew!!)…
Stand up straight and pretend that you are holding a skipping rope and getting ready to jump. Pretend to turn the rope with your arms as you jump up in the air. Yay!! you made it over!! Repeat for the entire 20 seconds and then congratulate yourself that you were able to keep jumping rope for a full 20 seconds!!
As always, please be sure that you are medically cleared to engage in this kind of physical activity.
