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Workout of The Day #1

Workout of The Day 3/1/2014

For 20 minutes, do as many sets as possible of the following:

  • 5 push-ups
  • 10 sit-ups
  • 15 squats
  • 10 thrusters
  • 5 burpees

Try not to take longer than 30 seconds rest at any point during the exercise

What matters isn’t how many repetitions you do, but that you keep on moving and exercising as best as you can!

The Push-Up

Start by planting both hands firmly on the ground at shoulder width apart. Stretch out your legs till your body is completely straight, and bend your elbows. Lower your body till your chest is as close to the ground as possible, then straighten your elbows and push yourself up!

If you get tired, lower your knees to the ground and resume your pushups in that position.

The Sit-Up

Lie flat on your back, and bring your feet in till your knees are pointing up towards the sky. Then, with your hands behind your head, crunch in your abdominal muscles to lift your upper body towards your knees. Slowly lower your body back to the ground before attempting the next repetition.

If you get tired, perform crunches by lifting your body 45 degrees off the ground and crunching your abdominals inwards instead.

The Squat

Stand up straight and raise your arms in front of you. Keeping your back straight, bend your knees until your buttocks are parallel to your knees. If possible, drop your buttocks lower- this is known as a A2G squat- and then proceed to stand up before moving on to the next rep.

The Thruster

In the push-up position, kick your legs in so that you are now squatting with your fingers touching the ground. Then, kick your legs back out again till they’re fully extended and you are once again in the push-up position. Try not to rest between thrusters! They’re tiring but will help jog your heart rate and make you sweat.

The Burpee

Like the thruster, kick in your legs from the push-up position till you are squatting. Then, explode upwards and jump! As you jump, raise your hands and clap at the top of your jump before coming back down into the squat. Kick your legs back out and get to your next rep.