Tuesday 3 October 2006: CONDITIONING

CONDITIONING: JUMPING JACKS & BURPEES

Today's workout uses 30/30 work intervals (30seconds work, 30seconds rest, repeat for time allotted).

Advanced:

• 10 minutes - 30/30 Jump Rope or Jumping Jacks
• 10 minutes - 30/30 Burpees

Intermediate:

• 10 minutes - 30/30 Jump Rope or Jumping Jacks
• 10 minutes - 30/30 Squat Thrusts

Basic:

• 10 minutes - 30/30 Jump Rope or Jumping Jacks
• 10 minutes - 30/30 Half Squats

To do a Half-Squat:(1) Stand with feet approximately shoulder-width apart, arms in front of you, (2) While looking forward and keeping your back straight, squat down until your thighs are parallel to the ground and/or your elbows touch your knees, (3) Stand up straight.

To do a Squat Thrust:(1) Stand with your arms by your sides, (2) Squat down until your hands are on the ground next to your feet, (3) Jump slightly and thrust your feet straight back landing on the balls of your feet with your body in push-up position, (4) Jump again and bring your feet back under your body as you were in Step 2, (5) Stand up.













To do a Burpee:Follow the above instructions for a Squat Thrust with the following modifications - (3b) Perform a push-up, (5) Instead of standing, jump straight up as high as you can.

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