DAILY OUTDOOR CHALLENGE THROUGHOUT THE LOCKDOWN - Day 4
12๐—บ๐—ถ๐—ป ๐—ข๐—ฏ๐˜€๐˜๐—ฎ๐—ฐ๐—น๐—ฒ ๐—–๐—ผ๐˜‚๐—ฟ๐˜€๐—ฒ: ๐—ฃ๐—ฎ๐—ฟ๐˜ 1 - ๐— ๐—ถ๐—ป 0 ๐˜๐—ผ ๐—บ๐—ถ๐—ป 3 ๐—ฃ๐—ฎ๐—ฟ๐˜ 2 - ๐— ๐—ถ๐—ป 3 ๐˜๐—ผ ๐—บ๐—ถ๐—ป 9 ๐—ฃ๐—ฎ๐—ฟ๐˜ 3 - ๐— ๐—ถ๐—ป 9 ๐˜๐—ผ ๐—บ๐—ถ๐—ป 12
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Part #1: 3๐—บ๐—ถ๐—ป ๐—˜๐— ๐—ข๐—  - 12 ๐—•๐˜‚๐—ฟ๐—ฝ๐—ฒ๐—ฒ๐˜€ = 2 ๐—ฝ๐—ผ๐—ถ๐—ป๐˜๐˜€ - 16 ๐—•๐˜‚๐—ฟ๐—ฝ๐—ฒ๐—ฒ๐˜€ = 4 ๐—ฝ๐—ผ๐—ถ๐—ป๐˜๐˜€
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Burpees: make sure your chest and hips touch the floor and you extend hips fully on the top. 3 rounds can earn you maximum amount of 12 points
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Part #2 - 6๐—บ๐—ถ๐—ป ๐—”๐— ๐—ฅ๐—”๐—ฃ: - 10 ๐—Ÿ๐˜‚๐—ป๐—ด๐—ฒ๐˜€ - 10 ๐—ฆ๐˜‚๐—บ๐—ผ ๐——๐—ฒ๐—ฎ๐—ฑ๐—น๐—ถ๐—ณ๐˜ ๐—›๐—ถ๐—ด๐—ต ๐—ฃ๐˜‚๐—น๐—น - 10 ๐—ฅ๐—ผ๐˜„๐˜€ 1 ๐—ฟ๐—ผ๐˜‚๐—ป๐—ฑ = 2 ๐—ฝ๐—ผ๐—ถ๐—ป๐˜๐˜€
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Part #2 - Movement1: Reverse Lunges. Alternate legs and bring the knee nice and low
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Part #2 - Movement2: Sumo Deadlift High Pull. Use the explosive leg drive to pull the weight up. Keep the shoulders down while pulling elbows high
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Part #2 - Movement3: Split Rows. Lean forward and maintain your back straight. Pull the elbow towards the hip to engage your lats
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Part #3: 3๐—บ๐—ถ๐—ป ๐—˜๐— ๐—ข๐— : - 15 ๐—ง๐—ต๐—ฟ๐˜‚๐˜€๐˜๐—ฒ๐—ฟ๐˜€ = 2 ๐—ฝ๐—ผ๐—ถ๐—ป๏ฟฝ๏ฟฝ๏ฟฝ๏ฟฝ๐˜€ - 20 ๐—ง๐—ต๐—ฟ๐˜‚๐˜€๐˜๐—ฒ๐—ฟ๐˜€ = 4 ๐—ฝ๐—ผ๐—ถ๐—ป๐˜๐˜€
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Thrusters: squat down, then use your explosive leg drive to punch the weight overhead. 3 rounds can earn you maximum amount of 12 points
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