If possible, this is done with minimum (a nice way of saying none) recovery time. The recovery is to hydrate and move to the next exercise. The one minute wall sits will give us some cardio recovery. This is a body weight only workout.
After taking a week off from ISU Movement, we are back at it. Please do 5 minutes to warm up. Remember we just added two new video clips, one on hitting and one on passing footwork, that lend themselves to ISU movement.
Still touching the ball! 100 touches this week. Here is the pattern of touches. Forearm pass - cup - forearm pass - overhead pass - forearm pass. Getting all 5 in a row counts as one! Oh baby! This one is a little more complicated.
ISU Movement
15 Push Ups
1 Minute Wall Sit
30 Crunches
100 Jumping Jacks (make sure hands are above your head)
25 Squats (details on squats on below)
60 Lunges
Grab a quick sip of water and lets get started again
15 Push Ups
100 Jumping Jacks
1 Minute Wall Sit
60 lunges
30 crunches
25 Squats
40 Jumping Jacks
25 Squats
Grab a sip of water and lets finish
45 second plank (no recovery)
30 second plank shoulder touches (https://www.youtube.com/watch?v=QOCn3_iOAro)
15 tuck jumps
(we will do the jumps using the form this young lady does 0-0:28) https://www.youtube.com/watch?v=mgBCOVR1hqw
Squats: the video below is the form we wish to utilize. You want to get your hip bone in line with your knees. Repeat - hip bone and not the bottom of your butt. We are good enough shape we can push those extra couple of inches. Also, trust me, as tired as your legs will get, holding your arms out is almost a bigger challenge. Try to not let them drop.
https://www.google.com/search?q=doing+a+proper+squat&rlz=1C1GCEA_enUS784US784&oq=doing+a+good+squat&aqs=chrome.2.69i57j0l3.12582j0j7&sourceid=chrome&ie=UTF-8#kpvalbx=_qA2vXqL6JO2L_QbukbyYCA60
The 15 push ups might be a challenge for some of you. When you start to feel weak, go 1/2 down but get all 15 finished.
After taking a week off from ISU Movement, we are back at it. Please do 5 minutes to warm up. Remember we just added two new video clips, one on hitting and one on passing footwork, that lend themselves to ISU movement.
Still touching the ball! 100 touches this week. Here is the pattern of touches. Forearm pass - cup - forearm pass - overhead pass - forearm pass. Getting all 5 in a row counts as one! Oh baby! This one is a little more complicated.
ISU Movement
15 Push Ups
1 Minute Wall Sit
30 Crunches
100 Jumping Jacks (make sure hands are above your head)
25 Squats (details on squats on below)
60 Lunges
Grab a quick sip of water and lets get started again
15 Push Ups
100 Jumping Jacks
1 Minute Wall Sit
60 lunges
30 crunches
25 Squats
40 Jumping Jacks
25 Squats
Grab a sip of water and lets finish
45 second plank (no recovery)
30 second plank shoulder touches (https://www.youtube.com/watch?v=QOCn3_iOAro)
15 tuck jumps
(we will do the jumps using the form this young lady does 0-0:28) https://www.youtube.com/watch?v=mgBCOVR1hqw
Squats: the video below is the form we wish to utilize. You want to get your hip bone in line with your knees. Repeat - hip bone and not the bottom of your butt. We are good enough shape we can push those extra couple of inches. Also, trust me, as tired as your legs will get, holding your arms out is almost a bigger challenge. Try to not let them drop.
https://www.google.com/search?q=doing+a+proper+squat&rlz=1C1GCEA_enUS784US784&oq=doing+a+good+squat&aqs=chrome.2.69i57j0l3.12582j0j7&sourceid=chrome&ie=UTF-8#kpvalbx=_qA2vXqL6JO2L_QbukbyYCA60
The 15 push ups might be a challenge for some of you. When you start to feel weak, go 1/2 down but get all 15 finished.
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