Saturday, December 28, 2013

#FWWB 5th week Saturday routines

Hi lovelies, I'm about to upload our routines for the day, but before I do it, I want us to get familiar with some terms. They are:

CROSS JUMPING JACKS
It's like the regular jumping jack that I've talked about in my previous post, but in this routine we will cross our arms and feet alternatively.
Stand with feet hip-width apart, arms at sides. Spread your feet wide as you jump and stretch your arms in front of you, crossing one wrist above the other.
Jump as you bring your feet together, crossing one foot in front of the other as you alternate the wrist crossing
Continue for 30 seconds to a minute, switching arm and foot positions each time you jump.

SPLIT JUMPS
Stand with the right foot placed in front of you and the left placed behind you. Jump and alternate your feet with each landing such that after the first jump, your left feet is in front of you and your right feet behind you. While you jump, incorporate your arms by punching hard into the air (right arm and left feet forward, left arm and right feet forward) Do this 20 times, then do a 90 degree turn to the right. Repeat this and turn again till you're facing your initial/beginning position.

SQUAT CLAPS
Stand with your feet together.
Hop your feet out wide and touch your ankles (right hand to right ankle, and left hand to left ankle).
Jump up, as you bring both feet together and clap your hands once over your head.
Do this 5 times.

BURPEES
Stand with your feet shoulder-width apart.
Lower your body into a squatting position, placing your hands on the floor in front of you.
Kick your feet back so that you are in push-up position.
Use your hands to support your body, and then kick your feet back into squatting position.
Stand up.
Do this 5 times

HIGH KNEES
Stand tall and spread your feet hip-distance apart, arms raised straight above your head. Raise up your right knee as high as it'll go to touch your left elbow, and then place the leg back dowin. then raise your left knee to touch your right elbow and bring your leg back down. Alternate legs and do this 20 times.

SIDE-STEPPING
As the name implies, it's simply stepping side to side, step right with your right leg, then bring your left leg to meet the right, then step left with your left leg and bring the right leg to meet the left. That's one count.
For a double side step, step twice to the right and twice to the left.


SATURDAY ROUTINE
1000 skips,

Here's a little routine I put together. It's a High Intensity routine. Please have a bottle of water handy, and it won't hurt to play a "danceable" tune in the background.

March in Place: 40 counts (warm-up)
Jumping Jacks: 60 counts
Side Step: 20 counts (rest time)
Split Jumps: 20 counts per side (80 counts total)
March in Place: 20 Counts (rest time)
Skip/Jump rope: Very fast for 2 mins (about 160 - 200 skips in all)
Side Step: 20 counts (rest time)
Squat Claps: 5 counts
High knees: 20 counts
March in Place: 20 counts (rest time)
Burpees: 5 counts
Jog or Walk in Place: 30 seconds (rest time)
Skip/Jump Rope: 2 mins (150-200 skips)
Double Side step : 20 counts (cool off)
Repeat this routine 3 times.

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