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Welcome to Week 3 everyone! Can you believe we're approaching the half-way point in our challenge? Today we have a lovely little bodyweight workout for you. For max reps, complete 5 rounds of:1:00 min Air squats1:00 min Star jumps/Jumping Jacks, (or Walking Jacks)1:00 min Hand-release push-ups1:00 min Rest
Get your timer ready and something to mark your reps for this 20-minute workout. Once you are warmed up (see below for a suggested warm-up) and ready to go set your clock away. Complete as many air squats as you can in minute one, as many star jumps in minute two, as many hand-release push-ups as you can in minute three and rest in minute four. Don’t forget to count your reps (each squat/star jump/push-up you complete is a rep) and use your minute rest to write your score down. Then repeat this four more times for a total of 5 rounds. Today’s workout is longer than the ones we have been doing over the past few weeks so don’t start so fast that you have nothing left in round 5. Establish a steady pace to start, then you can gradually try to increase the number of reps as you progress through the rounds. At the very least, you should aim for consistency across all five rounds. You can use a chart like this to keep track of your reps:
Round
Air Squats
Start Jumps
Hand-release push-ups
Total
1
2
3
4
5
Total Score
to submit =
Your score is the total amount of reps that you complete. Upload your score here when you're done. The deadline for scores is 23:59 (GMT) on Sunday 31 January. Don't forget to tag @durhamalumni on Instagram #F50FC for a shoutout.