High
20 minutes of (in this order – double leg and arm movements in sequence are designed to generate more burn):
- 20 Tuck jumps
- 20 Squat hops front and back
- 10 Elevated pike push-ups; or 3 Wall walks
- 10 Elevated triceps dips (use a chair to keep your feet up)
Finish with a 1 minute plank.
Medium
20 minutes of (in this order – alternating between arms and legs should provide a breather):
- 20 Tuck jumps
- 10 Pike push-ups feet on the floor
- 20 Squat hops
- 10 Triceps dips
Finish with a 45 seconds plank.
Light
15 minutes of:
- 20 Lunges
- 7 Pike push-ups from knees
- 15 Squats
- 7 Tricep dips
Finish with a 30 second plank.
Progress
Options for tuck jumps and squats are to replace moves with core – e.g. knee to elbow crunches, leg raises, v-ups. Other options are burpees, or jumping jacks and mountain climbers.
I did:
- 20 Jumping jacks
- 20 Mountain climbers
- 10 Pike push-ups from floor
- 10 Triceps dips
2/4/20 – The pike push-ups and tricep dips killed me. I had to stop at 16:10 minutes after completing 12 rounds. I should try this again following Medium so there is a break for the arms.
This is part of a series of WODs (workout of the day) that I have been receiving from a WhatsApp fitness group I joined to help me keep active during MCO. I’m keeping a record of the workouts here so I can keep a record of how I’m doing. You can find the rest of these WODs here.
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