Push your limits

Going to slog it to day... yeh!!!!!

Here’s how.......3 rounds of the following fast as you can keeping good form!

First, warm up with 15-30 seconds each of jumping jacks, mountain climbers, and lunges. This’ll get your blood flowing and your muscles prepared for what’s to come ....

Start with

Step Ups 12 per leg (that's 24 in total)
Find any surface capable of supporting your weight, like a bench, a chair, or a box. Stand in front of it and make like the name says: place the first foot on the bench and step up onto it, making sure to flex your knee and quadriceps. Bring your second foot up flat on the surface and step back down and repeat with the opposite leg.

Wide Grip Push Ups (20 reps)
Get in normal push up position. Now widen your arms. Do push ups as normal, but notice that the wide stance will target your chest more and enlist your triceps less while throwing in a bit of back work too. Remember if this is too much take it down to your knees and let your chest rest on the floor then push back up without dipping in the back...if you need to come see me and we can fix your pushup to work for you.

Prisoner Squats (25 reps)
The classic prisoner squat is performed with your hands behind your head (hence “prisoner”) using just your body weight. These are great for maintaining strength and learning proper squat form (butt pushed back and dropped, back straight, quads at least parallel to the floor at the bottom),

V-Ups (10 reps)
Lie on your back (on the floor, or on a bench, anywhere really) with your arms outstretched above your head flat against the floor. Using your abs, bring both your arms and your legs toward each other, effectively forming a “V.” Be sure to keep your legs and arms straight, and to engage your abs through the movement.

Shoulder Press Pushups (10 reps)

This one is a bit like a hand stand!!!!!

Get in the push up position. Think of the classic push up as 180 degrees; push your butt up until you approach 90 degrees, almost forming an upside down “V.” The closer you get to a 90 degree angle, the more you’ll target your shoulders. This can be great training for a handstand pushup. We will get to that later when we are stronger.

An alternate version: put your legs up on a tall bed or a table and your palms on the ground, forming a 90 degree angle between the surface and the floor, almost like an overhead press.

Wall Squat (30 seconds)
Get in the parallel squat position up against a wall. Hold it for 30 seconds. Keep your back pressed into the wall

Superman (up for 10 seconds, rest for 5 seconds; 6 reps)
Lie on your stomach, hands and legs outstretched (like you’re Superman flying through the air). Using your belly/hip area as the locus point, lift off the ground and bring your arms and legs up as high as you can. Hold it, hold it, hold it. Rest for a bit and repeat.

Repeat for three rounds.

Go as hard and as fast as you can. Try not to rest in between exercises, but give yourself a minute or two in between rounds. The goal is to compete against yourself for time. Record your times. Keep a log and do this one again with the purpose of getting better times

Good luck mwaaahhhhahhhh!!! (that's an evil laugh if your wondering)