Archive for May, 2012

4 Risers

Posted: May 26, 2012 in No Equipment Needed

Oh happy day for my squat lovers!

All you need are 4 bench risers, or something low to squat to (you want your squats a little below the knees, it is actually safer on the knee-joint because it engages the muscles that support rather than all body weight going TO the knee!) A single stair works well- get creative and use what is around you!

Warm up: 1 mile jog

  • 25 fast squats
  • 5 push ups
  • 5 burpees
  • 25 squats with toes out (frog squats/inner thigh squats) still dropping low
  • 5 push ups
  • 5 burpees

Now repeat, but do 20 squats and 4 of the other.  Then 15/3, 10/2, 5/1.

Finish with 1 mile jog (gotta get those legs loose!)

ENJOY!

Just so you know, that’s 150 squats.  If you want more…do it again for 300:) 

 

 

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This is a modified version of a class I taught on Monday- lots of folks sore for days:)

1/2 mile easy jog

Set #1: 3x

  • 7 thrusters (low squat with weights at shoulders to overhead press)
  • 7 box jump burpees (jump up on box, jump down, burpee on floor)

Set #2: 3x

  • 14 dead bent knee dead lifts (like a squat but weights hang in hands like dead lift)
  • 14 box jumps

Set #3: 3x (21-14-7 by set)

  • push ups
  • squat to 4 risers

**Between each set, 4 min tabata on treadmill (20 sec on, 10 sec off)  GOAL 8mph at 8 incline– but do what you can do!