WITH A CONTINUOUSLY RUNNING CLOCK COMPLETE 3 ROUNDS TO ACHIEVE AS MANY REPS AS POSSIBLE IN TOTAL.
- 1 minute Squats
- 1 minute Push Ups
- 1 minute Lunges
- 1 minute Sit Ups
- 1 minute rest
You cannot move on to the next exercise until the full minute has elapsed. You can use your time however you like to achieve the best possible score - rest as often or as little as you like within your allocated time . Keep your score to achieve your fitness checkpoint total.
Drop your push ups to the knees and only go as low as you can comfortably, squat & lunge only as low as you can comfortably and sit up only as high as you can comfortably. Scaling down body weight exercises is all about finding a range of motion that's comfortable for you while keeping the goal of full range of motion in mind.
Aim to get your hip crease lower than your knees on every squat then return to a fully extended upright position with shoulders above hips, hips above knees & knees above ankles.
If you have suspension bands, a chin up bar or something safe to hang from add 1 minute of chin ups or body rows after the lunges in each round.
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