Week 12: Saturday We finish this week with ape squats – great for the lower body, especially the calves and quads. As you’ve done a warm-up and the previous exercises of this week, start in a deep squat with your knees wide, the heels stick to the floor, the torso leaned down front and your hands touching the ground between your legs. Lift your torso up to the upright position, extend your arms to the sides and go up to your toes while staying in the deep squat position. Hold for a second and go back to the starting pose. Remember to keep your core and back braced to keep the balance. Don’t rush, it’s a static exercise. Perform two series, 30 seconds each. Here’s a very helpful tutorial by FitnessMagazine – thank you so much! youtube/watch?v=9EYnxPlj6V8 *TO DO TODAY* 1. Warm-up 3 min. 2. Dynamic stretching 3 min. 3. GRASSHOPPERS 2 x 30 sec. 4. rest 10 sec. 5. STARFISH CRUNCH 2 x 30 sec. 6. rest 10 sec. 7. FIRE HYDRANTS 4 x 30 sec. 8. rest 10 sec. 9. PUSH-PLANK-SQUAT 2 x 30 sec. 10. rest 10 sec. 11. SEATED LEG RAISES 4 x 30 sec. 12. rest 10 sec. 13. APE SQUATS 2 x 30 sec. And that’s how we finished our Week 12. We’re getting better each week, so don’t miss another one starting on Monday! How about this week’s final – ape squats? All the exercises with videos for the todays workout routine (today it’s the complete Week 12) also on our blog bit.ly/1aNbQVP
Posted on: Sat, 29 Nov 2014 14:14:01 +0000
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