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Endurance and Agility Re-Test!
See how far you have come!
Team! If you have been a regular follower of the Weekly Workout published every Monday morning, then you have undoubtedly been getting fitter, faster, and stronger with every workout in this series. Today is an opportunity to re-test a workout that brings together endurance, agility and mental focus! You may surprise yourself! Enjoy! -Carla
The Weekly Workout series is designed to keep your body guessing - hitting a variety of physical skills from endurance to strength to agility and mindset! Today's workout is a great little benchmark to see how your fitness has improved over time. This workout was last published on June 13th, 2022 - Train Like a Ninja. If you did it back then, check your notes and see if you can exceed the number of rounds and reps completed in the 12-minute time domain. If this is your first time doing this workout, enjoy this little stinger that brings endurance and agility into one very efficient workout!
Low-intensity walk, jog, or bike for 10-15 minutes
TABATA - 20 seconds of work and 10 seconds of rest. Do each movement in sequence for a total of 6 minutes (each round of the three movements, 4 times)
Up-Downs (20 seconds work, 10-sec rest)
Mountain Climbers (20 seconds work, 10-sec rest)
Jumping air squats (20 seconds work, 10-sec rest)
Take 5-10 minutes to practice the flow of the movements in this workout. Do the sequence 2-3 times until you get a feel for the flow. Moving efficiently is important for this workout
TIP! Keep your feet hip-width distance on the lunge to knee-up! This will give you a more stable base and improve your balance. Avoid positioning one foot directly in front of the other as if you were on a balance beam. Keep those feet apart!
Workout Part 1 - Re-test
Set a timer for 12 minutes.
Start with …
2 burpee/jump over dumbbell (BJODB), then
2 reverse lunge knee ups on the right
2 reverse lunge knee ups on the left
4 reverse lunge knee up - right,
4 reverse lunge knee up – left…
Then do 6… etc… increasing by 2 reps each round
** See how far you can get in 12 minutes, moving steadily with strategic rest to maintain efficiency in movement.
Workout Part 2 and Cool-Down
Part 1 was a shorter workout, so let’s continue to challenge our body control, strength, and agility with this Power Flow Yoga sequence from Five Parks.
Remember: This segment is just as much a part of today’s workout as the re-test. It was chosen specifically to challenge these same physical and mental skills but in a different way. #dontskiptheyoga
25 minutes: Powerful Power Flow Yoga Class from Five Parks