Workout for the week!

It’s a lower body, Tabata style workout.  This means you are going to be working through each movement for 40 seconds then resting for 20 seconds before moving on to the next movement.

Eg. 40 seconds as many air squats as you can, rest for 20 seconds, 40 seconds as many lunges as you can, rest for 20 seconds, 40 seconds as many broad jumps as you can, rest for 20 seconds, 40 seconds as many vertical leaps as you can, rest for 20 seconds. Round 1 done!

Here is the link to the clock you should use, http://www.intervaltimer.com/timers/8882109-circuit-timer Just press the “play” button and start your workout.  It will show you which movement you should be doing and when you should be resting.  Blue is Air squats, Orange is lunges, Red is broad jumps and Green is vertical jumps.  Have fun and get outside!

Movements are:

Air squats: Start in a standing position with feet shoulder width apart and pretend like you are sitting in a chair, stop when you get to parallel.

Lunges: Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.  One knee will be touching the ground.  Switch legs every time.

Broad Jumps: Start in a standing position with feet shoulder width apart.  Swing your arms behind you while taking a slight squat to build energy in your legs.  Next swing your arms forward as you jump as far out as you can!

Vertical Leaps: Just like the broad jump but going up instead of out!  Start in a standing position with feet shoulder width apart.  Swing your arms behind you while taking a slight squat to build energy in your legs.  Next swing your arms up as you jump as high as possible!