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Wednesday, September 9, 2015

Work It Wednesday



Happy Work It Wednesday!  This weeks workout will take just ten minutes, so no excuse not to do it :) 

Very often the workouts that I'll be posting can be scaled to fit your fitness level.  Don't be afraid to modify the workout if they feel too easy, or too hard! The most important thing is that you never, ever quit!  Quitting is never accepted.  If you quit once, you might quit again, and then it will become a habit.  It's okay to fail, but never to quit.  Don't quit on yourself, and your health!  You'll be surprised by what you are capable of, and all that you can accomplish when you don't even allow quitting to be an option!

Today's workout includes two very functional and effective movements--burpees and air squats.  Last post, I put up a video of how to do a proper squat, so if you don't remember, scroll down and remind yourself! Below is a video of how to do a proper burpee:

 



Once you have practiced the movements, and feel comfortable, set a timer for ten minutes, and jump right in to this week's Work It Wednesday:

EMOM 10 min:
5 air squats
3 burpees


EMOMs are a very popular work out in crossfit.  EMOM stands for Every Minute on the Minute.  So, every minute on the minute, you'll do 5 air squats and 3 burpees.  Whatever time you have left until the next minute is your rest period. 

Since everyone's level of fitness is different, rule of thumb is to make the "work" period around 30 seconds.  So, if you can complete the 5 air squats and 3 burpees in 15 seconds, try upping the number of reps.  Or, if you have dumbells, try weighted squats to make it more challenging.


Good luck and remember, don't quit!!! Believe in yourself and know that you can make it through the workout! You'll be so proud when that timer goes off!