STIMULUS
- Overview: We've got a simple, at-home bodyweight workout for Christmas Day. The descending/ascending ladder starts core-heavy and finishes upper-body heavy.
- Each round adds up to 16 reps. 15 sit-ups + 1 push-up, 14 sit-ups + 2 push-ups...
- If you're looking for a slightly more challenging version, you can scale up to v-ups + hand-release push-ups, or GHD sit-ups + dumbbell bench press.
- Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.
- Push-ups: Your chest must touch the ground at the bottom of your reps and elbows must be locked out at the top. Keep a neutral spine and body in a straight line, tightening your core. Your hips should not pike up or sag down.
- Intended Intensity: RPE 5-7
- Fitness Attribute Improved: Muscular Endurance
- Target Score: 10-15 Minutes
* If time-capped, add 1s to your score for every incomplete rep.
STRATEGY
- The push-ups will likely be the limiter, so make sure to start breaking those early, near round 6 or 7, to keep from fatiguing quickly.
- Today is about getting movement in, so make the workout what you want, adjusting as desired. Merry Christmas!