pistol 5x
burpee single leg chest to ground 5x
do all three movements on one side then do the other this = 1 round
5 rounds
Scaled: if you can not do a scaled pistol (holding on to something ) then do everything with 2 legs and substitute laydown stand ups for pistols
Pistol is a one legged squat heel stays down and ass gets to the round. It doesnt have to touch the ground but it has to get to a completely closed hip and knee joint. have fun
Adam, what workout should we do on days you don't post?
ReplyDeletethanks,
Lynn
10:34 okay, that was tough! and i was almost arrogant enough to try it wearing 7.5# in weight vest!!! HA! that would have been hellaciously funny by the last couple of rounds doing single leg chest to ground burpees!!!
ReplyDeleteLynn you should walk lazy about an hour. If you are just starting this type of training you shouldn't "train" more than 3 days a week.
ReplyDeleteAdam I am just starting. I walk/jog everyday in the morning. and Swim 2-3x's a week both for 30 min. and then in the evening I have some exercises to rehabilitate my shoulders from my chiropractor.
ReplyDeleteI had to modifiy the work out so that i could do it. When should i try to do the pistols without the chair for example? or does that just depend on the person. Thanks for all your help.
LYnn