Workout of the Week, 10/3/2011

Make sure you do a good warm up before you start the workout.

Do 20 reps of these 10 exercises for time (in this order):

Burpee
Squat
Push up
Walking lunge
Superman
Esquiva lateral
Sit up
Plank walk
Queixada
Mountain climber

See below for techniuqe-

Burpee - you can modify the burpee depending on your fitness level
Squat - make sure weight is in the heels, chest is lifted, and knees are not caving in.  Go slightly below parallel.
Push up - chest needs to touch the ground
Walking lunge - each lunge counts as 1 rep.  Keep the weight in the heels and make sure your knee is in line with your ankle when you do the lunge
Superman - see here for an example http://www.floota.com/superman_exercise.html
Esquiva lateral - start in esquiva lateral to one side and switch side to side.  Each side counts as 1 rep.
Sit up -  make sure shoulder blades touch the ground at the bottom and you extend all the way up, leading with the chest
Plank walk - see the Sunday's group workout posting for the video.  Down, down, up, up counts as 1 rep.
Queixada - do queixadas back to back; no jinga in between
Mountain climber - see here for an example http://www.youtube.com/watch?v=hTq2cfppWIc&feature=related.  R, L counts as 1 rep.