This week’s workout is cardiovascular-based and will require a lot of energy. It is important to have a high intensity workout that raises your heart rate about two days a week. The more you partake in cardiovascular exercise, the easier it will become and the harder you will be able to workout. High intensity cardiovascular exercise will also help in weightlifting sessions. This workout will combine burpees with air squats. If the air squats are too easy you may add weight by holding a dumbbell or kettle bell.
Burpees:
Start by standing straight up. Squat down to the floor and place both palms flat on the floor. Begin to move your weight backwards and begin to move both legs back to a plank. If you cannot achieve this movement yet, you may step back each leg one at a time. In a plank position remember to keep your core tight and back parallel with the floor. Begin to lower yourself down to the floor in a push up-like fashion. This means your elbows should be under your shoulders and shoulder-width apart. As you lower yourself down, your elbows should stay close to your ribs as you keep a straight back. Lower your entire body on the floor and begin to shift your weight forward and move both legs back to the initial squating position. Begin to stand straight up and then jump up off of the floor until you land back to the starting position, this is one burpee repetition.
Air squats:
Start by standing straight up with an engaged core. Feet should be hip-width apart. Begin to squat down by keeping both feet pressed to the floor. Feet should be entirely in contact with the floor, so make sure your heels are not lifting up as your lower down. You should lower down until your buttock has passed your hips. Make sure to keep your torso straight up and perpendicular to floor. This could take some practice as not everyone has enough mobility to reach the bottom end of the squat.
The workout: 12 minutes of as many rounds as possible.
One round:
12 air squats
12 burpees