FIT CHALLENGE 23

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by Chuck DiNardo10 views·Updated May 13, 2020
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  1. Hi this Chuck DiNardo, strength and conditioning coordinator of Shady
  2. Side Academy, back with another fitness challenge to keep you
  3. active while social distancing Challenge 23.
  4. Our goal is to complete between five and 10 rounds
  5. today. Each round is made up of 12 wall squats,
  6. 12 front inside raises and 24 mountain climbers.
  7. Some coaching points on today's exercise is for the wall
  8. spots. Begin with your toes just an inch or two
  9. away from the wall.
  10. This will force you to sit back and engage your
  11. posterior chain.
  12. We want you to keep your hands locked overhead.
  13. Your core braced.
  14. Now squat to a level that you're comfortable with, ideally
  15. with the tops of your thighs, parallel to the floor.
  16. Drive through the heels and repeat the front inside shoulder
  17. raises. Stand tall with your chin up and I straight
  18. ahead. Alternate between front and side raises each rep while
  19. keeping your palms towards the floor and for the mountain
  20. climbers start in a plank position, keeping a tight core
  21. and engaging the abs and glutes.
  22. Bring your left foot to the outside of your left
  23. hand. Now jump switch your foot back to the plank
  24. position and your right foot to the outside of your
  25. right hand continue to rapidly alternate sides.
  26. All right, that's our challenge for today.
  27. Be sure you're sending us your videos and tag it
  28. with s s a fit challenge.
  29. Everybody have a great day.