Week 2 - Bodyweight workout

Welcome to week 2 everyone! This week we will be completing the following workout:

For time, complete two rounds of:

18 - 12 - 6
Burpees
Sit-ups

Rest 4 minutes between rounds

**YOUR SCORE IS THE ENTIRE TIME TO COMPLETE THE WORKOUT INCLUDING THE 4 MINS REST

You will need a timer to complete this workout. Once you are warmed up and ready to go (see below for a suggested warm-up) start your timer, then complete 18 Burpees, 18 Sit-ups, into 12 Burpees, and 12 Sit-ups, finally 6 Burpees and 6 Sit-ups. When you finish your 6th sit-up in the first round, note the time on your timer and spend the next 4 minutes resting (don't skip the rest). When the 4 minutes have passed complete 18 Burpees, 18 Sit-ups, 12 Burpees, 12 Sit-ups, 6 Burpees and 6 Sit-ups once again. When you finish your 6th sit-up, make a note of your time. This time, after you have completed the full 2 rounds and 4 minutes rest, will be the score you enter on to the form.

If you are unsure what to do, click the links on the movements, or check out some of the other options below. Make sure to warm up, move safely and within your own ability. 

Once you’ve completed the workout upload your score here. The deadline to submit a score for this workout is 23:59 on Sunday 24 January 2021.

Suggested Warm-up

30 secs running on the spot
30 secs air squats
30 secs down ups
30 secs rest

Repeat three times

OTHER OPTIONS

As with every work we will do in this series there are always ways to alter the movements to work around any mobility issues you may have. Here are some options.

1. Change the Burpees to Down-Ups or Down-ups with a Step (you can also step down but that is not shown on the video).
2. If Down-ups are too challenging, you can reduce the number of reps in each round to 9-6-3, still try to do 18-12-6 sit-ups, if you can.
3. Finally, you can swap the Burpees/Down-ups for one of the air squat options, for example to a box or a sofa.
4. We're happy to help you find the best option for you.

Past Workouts

Week 1 - Monday 11th Jan
Week 1 - Thursday 14th Jan
Week 2- Monday 18th Jan
Week 2 - Thursday 21st Jan
Week 3 - Monday 25th Jan
Week 3 - Thursday 28th Jan
Week 4 - Monday 1st Feb
Week 4 - Thursday 4th Feb
Week 5 - Monday 8th Feb
Week 5 - Thursday 11th Feb
Week 6 - Monday 15th Feb
Week 6 - Thursday 18th Feb