Get Fit for Your Trip | Workout 3 | 21 Minute EMOM


Get Fit for Your Trip | Workout 3 | 21 Minute EMOM



these videos were designed and tested by skiers for skiers to increase your fitness so you can get the most out of your house key adventure workout 3 is a 21 minute imam every minute on the minute you will perform 45 seconds of overhead lunges with a 15 seconds rest then you will do 45 seconds of push-ups with a 15 second rest and then a 45 seconds sit-ups with a 15 seconds rest then you will repeat this for 21 minutes your lowest score for all three exercises is your score the beginner option is a nine minute Imam of lunges and push-ups and sit-ups intermediate option is a 14 minute Imam of front-right lunges and push-ups and sit-ups advanced option is the full version beginner option lunges points of performance step out with the left leg heel of front foot kept down back foot raise the heel lower till back knee touches the ground front shin close to vertical chest up weight above the hips movement complete a full hip and knee extension intermediate options lunge with the front rack same points of performance as the lunge dumbbells resting on the shoulder in a front wrap position elbows high and in front for the advanced option it's an overhead lunge same points of performance it's a lunge this time hold dumbbells at full extension directly above shoulders maintain lock down arms during entire movement the movement can be performed with one or two dumbbells push up for the beginner option you can go to your knees or do push-ups on a box or against the wall you just want to maintain full range of motion throughout the movement hands shoulder-width apart and lowering down to the ground keeping a tight mid lion forearms vertical when the chest touches the floor reverse movement for the advanced version hands dark shoulder width apart arms at full extension and the body in a plank position lower down to the ground keeping a tight midline forearms vertical when chest touches the floor reverse the movement hips and shoulders rising together the movement is finished when you have returned to a full lockout position the butterfly sit up feet together soul2soul knees wide apart lower to the floor raise arms above your head throw our arms through to come up to a sitting position workout 3 is a 21 minute Imam every minute on the minute you will perform 45 seconds of overhead lunges with a 15 seconds rest then you will do 45 seconds of push-ups with a 15 second rest and then a 45 seconds sit-ups with a 15 seconds rest then you will repeat this for 21 minutes adding these workouts 3 to 4 times per week to your current fitness program you'll start to build strength endurance and power all essential for heli-skiing will help you reduce the risk of injury

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