bodyweight work out: leg strength (squats)

WARM UP
- 200m run or 150 jump rope jumps or jumping jacks
- dynamic range of motion exercises
- 10 reps: push ups, v/tuck ups, squats, side lunges

SKILL/SPECIFIC WARM UP: Leg strength (squats)
1 round, do each set within 2 minute intervals:
- 15 squats
- 10 forward lunges
- 5 backward lunges
- 5 single leg squats each leg (any variation)
- 15 squats

WOD (Workout of the Day):
5 rounds on a 3min interval of
- 100m run/100 jump rope jumps or jumping jacks
- 5 pyramid pushups
- 10 jump squats
(Record your time every round, rest until the time goes to 3 minutes, then go on to the next round. You should finish with at least 45 seconds remaining. Otherwise, reduce the run/jumping jacks/jump rope volume by half.)

bodyweight workout: leg stability and balance

WARM UP
- 200m run or 100 jump rope jumps or jumping jacks
- dynamic stretching/range of motion exercises (shoulder circles, vertical and horizontal arm swings, torso rotations, forward and side to side torso bends, forward-back and side to side leg swings)
- 8 each of: squats, pushups, bench dips, goodmornings, v-ups/crunches

SKILL WORKOUT
leg stability and balance
3 rounds, 1 minute each of:
- standing leg circles (left side)
- standing leg circles (right side)
- 5 single leg squats
- rest
(For each 1 minute interval, you will try to perform the exercises with as little interruption as possible, but resting and resetting as needed. For this skill workout, you should not focus on speed, but on awareness and control of your legs and body)

WOD
3 rounds, 1 minute each of:
- front planks
- good mornings
- squat jumps
- push ups
- rest
(Record reps per exercise per round, compare your reps with what you did on 2009-02-17)

bodyweight work out: leg strength

WARM UP (15 minutes)
- 200m run or 100 jump rope jumps or jumping jacks
- dynamic stretching/range of motion exercises (shoulder circles, vertical and horizontal arm swings, torso rotations, forward and side to side torso bends, forward-back and side to side leg swings)
- 8 each of: forward lunges, squats, regular pushups, bench dips, goodmornings, v-ups/crunches

SPECIFIC WARM UP(10 minutes)
Leg strength

1 round, do each set within 2 minute intervals:
- 20 squats
- 15 forward lunges
- 10 backward lunges
- 5 single leg squats (both sides)
- 20 squats

Work on good form. You can do 5-10 seconds of the squat stretch in between sets to practice keeping your knees out above your feet.

WOD (Workout of the Day, 5-10 minutes)
For time, do 20-15-10-5 repetition rounds of:
- pushups
- squats
- supermans
- crunches
(compare your time with 2009 12 28)

* Squat stretch:
This is a good stretch for your thighs, speciallly those having trouble with their squat depth.
- With your heels shoulder width apart and toes pointing slightly outward, lower your hips until you are in a low squat with your hips resting lower than your knees.
- Keeping your chest high and back straight/arched, push your thighs out using your elbows until your knees are at least as wide as your feet/toes, and you feel a stretch on your inner thighs (hip adductor muscles). Hold this for ten to twenty seconds.