This week, you are going to work between two different exercises, increasing the reps as you go. So, here is what it’s going to look like… You are going to have 2 exercises, and you are going to do 1 rep of each, and then 2 reps of each, and then 3, and then 4, and then 5, and you are going to keep increasing your reps and switching back and forth between exercises until you can’t do anymore. So, you may get to 10 of each, you may make it to 20 or 30 of each, but it’s up to you to work as hard as you can and push yourself until you have reached your limit. There are 5 different pairs of exercises, and after you finish the first pair, you will run a quarter mile sprint as fast as you can before moving on to the next pair.
Lunge jumps (left and right is 1)
Dips on the bench
Knee drives on the bench
Explanation of exercises
Burpees: Hands on the ground, jump your feet back, lower down to the ground, press yourself back up, and jump your feet back in to stand up. Just like an up-down in football.
Skiers: start standing on both feet, jump laterally landing on your right foot, left foot goes around behind you (don’t let it touch the floor), jump laterally landing on your left foot, right foot goes around behind you (don’t let it touch the floor)
Lunge row: Left leg forward in lunge, left forearm on thigh, row weight with right arm like starting lawn mower. Do right side, switch to left
Knee drives on the bench: start with your right foot on the bench, press into your heel to drive your left knee up so you are standing on top of the bench on your right foot, and then put it back down on the floor. Do all of the reps on the right, and then switch to the left.