It’s week #3 of UXF at NYSC. Here’s a review of last night’s sweat session:
Warm Up:For ten minutes do the following routine as many times as you can without breaks:
- 100 Single Unders (jump rope)
- 10 Squats
- 10 Push Ups
- 10 Sit Ups
I was able to get through this routine a full 5 times and then the jump rope portion of round 6. This warm up reminded me how much I love jumping rope, I should add this to my regular workout routine. Fun fact: I was on a competitive jump rope team as a kid.
Workout: Complete the following exercises, do each one for 60 seconds. Go through the entire routine, take a 1 minute break, then do the routine again, 1 minute break, do the routine for a 3rd time (similar to MetCon classes I’ve described on Shapin Up)
- Rowing Machine
- Wall Ball (Stand about 1 foot away from a wall, squat while holding a 6 pound medicine ball. As you come up from the squat, throw the ball as high as you can against the wall and catch it as you go down into the next squat.)
- High Pull (Hold a weighted bar or kettelbell on the ground between your feet. Squat down, as you come up, pull the weight from between your feet up to your chin)
- Push Press (Hold a weight bar in front of your chest, hands about shoulder width apart. Squat down, as you stand straight up, lift the bar way above your head, and slightly behind you until your arms are straight)
- Box Jumps (From the ground, squat down and jump with both feet up on to a box. You choose the height, I was jumping onto 16 inches. Once on the box, stand straight up, step off the box one foot at a time and repeat. See below)
