In today’s workout, you’ll be working your way up a rep ladder. In round 1, you’ll do 1 Air Squat, 1 Couch or Bench Dip, and 1 No Push-Up Burpee. Then, you’ll do 2 Air Squats, 2 Couch or Bench Dips, and 2 No Push-Up Burpees. Then 3 of each, then 4 of each, etc. Continue the pattern until you’ve completed 12 reps of each movement, and then you’re done!
During the Air Squats, really make sure that you are getting your hips below your knees and pushing those knees out, so that they follow your toes. For those of you who are a little bit taller, you can play with how wide your feet are to allow you to go as low as possible.
The Dips can be performed on a couch or a bench, depending on what’s available to you. The idea is for you to lower your body from the elevated surface with your hands planted on either side of your hips, allowing your elbows to bend as much as possible, before pressing your body back up, bringing your elbows to full extension. Be careful not to set your body up too far away from your hands; over-stretching your shoulders and then trying to support your body weight can be a little dicey on your shoulders! Keep your body close to your surface (couch/bench) so that you don’t add any unnecessary torque to your shoulders. If you’re unsure of how to perform this movement, we suggest finding a video on youtube before starting.
Really try to push yourself not to stop moving during the No Push-Up Burpees (NPUBs). This will help you to build up cardiopulmonary endurance, even if you keep the pace slow.

3 Rounds, slow and steady
10 Leg-Swings per leg (use wall for balance if necessary)
10 Crunches
Plank 15 seconds

1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 - 11 - 12 reps each of
Air Squats
Couch/Bench Dips
No Push-Up Burpees

Walk 5 minutes, then
Pike Stretch 90 seconds
Cobra Stretch 60 seconds
World’s Greatest Stretch 60 seconds per side

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