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    Week 2, Workout 2

    Uploaded by

    Lauren King

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd

    Week 2, Workout 2

    Uploaded by

    Lauren King
    12 views10 pages

    Copyright

    © © All Rights Reserved

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    PPTX, PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    12 views10 pages

    Week 2, Workout 2

    Uploaded by

    Lauren King

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    of 10

    • Week 2, Workout 2

    • Lower body
    To Do List
    • Do the Workout (Don’t forget
    to warm up and stretch!)

    • Submit Time Lapse to


    Blackboard (week 2, Workout
    2). DUE Friday by 10:00
    Nashville Time.

    • Log Workout in Workout


    Log (Located on
    Blackboard)
    Quote of the day
    Lower Body Workout
    For Time: “Super Legs”

    3 Rounds (Beginner)
    OR 5 Rounds (Advanced):

    20 Air Squats
    20 Alternating Lunges
    20 Alternating Split Squat Jumps
    10 Squat Jumps

    (Instructions on Next page)


    Body Weight: Abdominal Workout

    • What you need: Open Space and a timer to time yourself!!

    • Instructions: You should feel the burn on this one. I believe


    that everyone of you can do 5 rounds, but you can be the
    judge of that! This is a workout for time, meaning you
    should try not to take any breaks between rounds. It is meant
    to be thought of as a sprint, not sets with rest. However, feel
    free to break if it gets too hard. I really want you guys to
    push yourself on this one and start (or continue) building leg
    muscle and endurance.
    Air Squats (20)

    1. Keeping your weight on your heels


    and midfoot, simultaneously bend at
    the hips and knees to lower towards the
    floor. Lower until your thighs are
    parallel to the floor, then push through
    your heels and mid-foot to return to the
    start. Complete all 20 reps, then go
    straight on to the next move without
    resting

    2. BREAK PARALLEL! Your but


    should go lower than your knees.

    Modification: Chair Squats- If you


    have bad knees, use a chair! push
    through your heels to stand up.
    Alternating Lunges
    (20 Total-Each lunge counts as one rep )

    Stand tall with your feet hip. distance apart.


    Take a large step forward and lower your
    body toward the floor. Both legs should be
    bent at a 90-degree angle at the bottom of the
    lunge. Push off front leg to rise back up to
    start, and repeat on the other side.

    Modification: High Knee walks. bringing


    your knee up to a full 90-degree angle before
    placing your foot on the ground. With this,
    you still get the range of motion workout in
    the hip and knee without the pressure on the
    knee joint.
    Split Squat jumps
    (20 Total)

    To do Split Squat Jumps, step one foot


    back and sink into a deep lunge, bending
    both knees as if you're going to half kneel
    down on the ground. Make sure your front
    heel is down as you lunge back. Then
    explode up and jump up out of the lunge to
    switch and land in a lunge on the other
    side.

    Modification: Try stationary lunges.


    Instead of stepping forward into a lunge,
    begin in a lunge position then straighten
    your front leg for 1 rep.
    Jump Squats (10)

    How:
    Go down into a squat
    You must break parallel (90
    degree angle) for it to count

    Do an explosive jump up (Must


    stand all the way up)

    Modification: Use your chair


    from exercise one. This time:
    stand up from chair——-> jump
    ——> Sit back down
    Great Job!
    Here is my favorite youtube cool down I like to follow after exercising.
    STRETCHING IS IMPORTANT

    https://www.youtube.com/watch?v=flDQ-Av5DZ8

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