Hello Campers!
This will be another great way to track your progress! Check out the short (rather silly) video below. Your Wednesday coach will be taking you through the workout. Make sure you remember your total number of reps for each exercise so you can record it below. This way, you’ll be able to search the blog post and compare it to your numbers when we do this workout next month!
The Workout:
You have 3 sets of Tabata sets to complete, each set is a different exercise and a different body part. You are going for 8 sets of 20 seconds 100% FULL EFFORT, with 10 seconds between each set. Finish all Air Squats, then take a short break before starting your Drop Down Push Up Set, and another break before your Butterfly Sit Up set.
- Air Squats - These are deeper than most of you are used to going in a squat. For reference, take your legs a little more than hip-distance apart, with toes pointed mostly forward or slightly out. Then go down into a squat so deep that the tips of your fingers touch the ground. That’s how far you should be squatting! (Unless of course you have some knee sensitivities…and in this case, only go down as far as you can with no pain)
- Drop down Pushups - Go ALL the way down. Lift your hands off the ground, then push ALL the way back up! Make sure to count how many you do on your toes and knees.
- Butterfly Sit up - Feet together, knees out, on your back with hands together above your head. Then sit up and touch your hands to your feet
I can’t stress enough…this is your absolute HARDEST EFFORT. Give everything you’ve got. : )
94 air squats
62 drop down pushups
60 butterfly sit ups
111 air squat
66 drop down pushups
43 butterfly sit ups
99 air squats
42 drop down push ups
64 butterfly sit ups
air squats
72 drop down push ups
64 butterfly sit ups (modified with knees bent)
96 air squats
60 push ups
130 sit ups
120 air squats
64 drop down push ups on my knees
45 sit ups with knees bent
Yeah Baby!!!!!!
160 Air Squats
88 Drop Down Push Ups
160 Butterfly Sit Ups
112 air squats
64 drop down push ups on my knees
69 butterfly sit ups
80 Air Squats
64 Drop Down Pushups
48 Butterfly Sit Ups
12 air squats
15 drop down push ups
39 sit ups
101 air squats
48 drop down push ups (on knees)
56 Butterfly sit ups
108 air squats
30 drop down push ups (on knees and more of a wave than a push up)
81 butterfly crunches (not full sit ups)
112 air squats
48 drop down pushups (using knees)
60 butterfly sit ups
99 air squats
55 drop down push ups (on knees)
62 sit ups (knees bent)
66 air squats
56 drop down push ups (on knees)
40 butterfly sit ups
95 air squats
70 drop down push ups
69 sit-ups
115 air squats
54 drop down puch ups
64 Butterfly Sit Ups.
99 Air Squats
58 drop down push ups (on knees)
70 Butterfly sit ups
105 air squats
48 push ups
70 regular jr high sit ups
Air Squats 152
Drop Downs 120
Butterfly Sit-Ups 88
Air Squats 91
Drop Downs 56
Butterfly Sit-Ups 87
Ok, I’m a little late, but I did it!
Air squats (touching the ground to make sure I was going low, or hands out front): 116
Drop downs (knees): 60 (wavy towards the end)
Butterfly Sit-ups/crunches (ended up mixed): 60