Week 4 | Day 25
You’re here! The last week of the challenge. The light at the end of the tunnel is near.
Can you stay focused and push through to the end? Of course, you can. You’ve made it this far, so there’s no point in stopping now. Onward, ho!
Today is Cross Training day. We are working on our functionality as human beings. You are a born athlete, and workouts like the one today are here to remind you of that.
Get ready to sweat and feel great afterward.
***It’s important that these movements feel good even while they challenge you. That means IF there is any PAIN or serious DISCOMFORT to stop doing that movement and either move on or substitute something else. Post to us on Facebook and we can provide alternatives ***
For any movement: It’s important to feel comfortable with the current volume BEFORE increasing the volume in subsequent weeks. That means it’s ok to stay at week 1’s 2-4-6-8 volume level for the rest of the month, especially if it still feels challenging!
For most of you, the Push Ups and the Burpees will be the biggest challenge.
In ascending ladder workout you start by performing 2 reps of each exercise in the first couplet, then 4, then 6, then 8, …all the way up to 12. When you finished with one couplet, you continue on to the next couplet, repeating the same sequence.
Squat: Keep your belly and butt tight and knees out as you squat.
Situps: Stay tall through the spine. Try the butterfly or straight legged variations for a challenge.
Lunges: Keep your hips square and forward, feet shoulder width apart and front shin vertical.
Pushup: Screw those hands in and tilt shoulders forward as you drop all the way to the ground.
Burpees: For an extra challenge try jumping in and out with your heels and big toes together and your heels always on the ground.
Squat Jumps: Think explosive in the hips, landing with most of your weight on your heels.
Hollow Rocks: Keep your legs around a 45 degree angle and modify this workout by starting with one leg or holding the hollow position, keeping your lower back pressed into the ground.
Arch Rocks: Reverse of hollow rock, press your hips into the ground, butt squeezed.