#Dailymacrowod

Movement Breakdowns & Scaling Options

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Air Squats

Squat as low as you can without pain while keeping your feet flat on the ground, a flat back, chest up, and knees tracking over your toes. If needed, you can sit on a chair and stand back up for reps! If possible, try to do this with control while not using your hands for assistance.

AIR SQUATS: Squat as low as you can without pain while keeping your feet flat on the ground, a flat back, chest up, and knees tracking over your toes. If needed, you can sit on a chair and stand back up for reps! If possible, try to do this with control while not using your hands for assistance.

AIR SQUAT + ALT. TOE TOUCH: Do an air squat in whatever variation explained above is appropriate for you. Follow that up by kicking your left foot to your right hand above hip height if possible. Do another squat, then touch your right foot to your left hand in the same manner. If needed, just kick as is reasonably possible without causing strain. 

BURPEES: However you need to, get down on the floor and lay completely flat, face down. Then, get all the way up and clap overhead with a small hop. If you can’t jump or hop for whatever reason, just take that part out. If you need to, do these by a chair, counter, or other piece of furniture to help you get up and down.

HIGH KNEES: Keep your torso upright and try to get your knee higher than you hip for each rep. Actively pump your arms as well. Try to get your hand to go from your pocket to your cheek. If needed, walk instead of run, with the same motions. Keep your knees high and your foot away from your hamstrings. Try to finish each rep with your knee bent at about 90 degrees. 

IN & OUT SQUATS: Start with your feet together. Jump them out into a squat position then go down into a squat. As you’re coming out of your squat, jump and return your feet to the starting position. Step in and out instead of jumping if you’re unable to jump for any reason.

JUMP SQUAT: Squat all the way down and as you come back up, go smoothly into a small hop. As you come back down from your hop, ride smoothly into your next squat. If you can’t jump for any reason, just to a regular squat. Descend as low as you can without pain while keeping your feet flat on the ground, a flat back, chest up, and knees tracking over your toes. If needed, you can sit on a chair and stand back up for reps! If possible, try to do this with control while not using your hands for assistance.

JUMP SWITCH LUNGE: For any variation, touch your knee to the ground gently then return to the starting position to complete each rep. From hardest to easiest would be jump switch lunge, regular lunge, reverse lunge (take a step backwards instead of forward), Or a lunge using a chair, table, something else for assistance.

JUMPING JACK: Touch behind your back and overhead for each rep. If you can’t jump without pain or because of any other issue, just take long steps side-to-side and touch overhead/behind your back with each rep.

LUNGE: Touch your knee to the ground gently then return to the starting position to complete each rep. From hardest to easiest would be jump regular lunge, reverse lunge (take a step backwards instead of forward), Or a lunge using a chair, table, something else for assistance.

MOUNTAIN CLIMBER: In a plank position with straight arms, bring one knee towards your chest. In one motion, return your high leg to the starting position and bring the opposite knee towards your chest. Find a rhythm and alternate quickly. If you need to scale this down, simply bring one knee towards your chest, return it to the starting position, then do the same with the opposite leg. If that’s too challenging, just hold a plank position with straight arms and take breaks when needed.

PLANK: Keep your abs and butt flexed. Keep your body in a straight line from your ankles to your head and squeeze your shoulder blades squeeze together. Avoid letting your butt go up or letting your hips sag towards the floor.

PLANK + TOE TOUCH: From a plank with straight arms release one hand from the ground and touch your opposite toe. Return to the starting position and repeat on the opposite side. Touch your shin or knee to make it easier if needed. If just holding a straight arm plank is challenging, do that.

PUSH-UPS: Whatever version you do, lie completely flat on the ground and come all the way up to arms fully extended. Go to your knees if needed and keep a straight line from your knees to your shoulders. Try to keep your hips from sagging, and try to keep your butt from sticking up in the air.

SIDE PLANKS: Support yourself on your bottom forearm. Try to keep your hips as high as possible with your feet stacked on top of one another and your shoulders perpendicular to the floor. Bonus points if you can keep your traps/upper back flexed by squeezing your shoulder blades together.

SIT-UPS: Sit in a butterfly position and use your arms to assist in the movement! We aren’t looking for core isolation here. We are looking for to get your moving, breathing hard, and sweating if we can! If you need to, anchor your feet under some furniture, a weight, or even have someone stand on/hold your feed so you can employ your hip flexors for assistance.

SKATER LUNGE: In a partial lunge with the left foot forward and right foot back jump laterally and switch foot positions. If needed, simply take a long step sideways instead of jumping.

SKATER LUNGE + FLOOR TOUCH: Start in a partial lunge with your right hand on the ground, your left foot forward, and your right foot back. Jump laterally while simultaneously switching foot and hand positions. If needed, simply take a long step sideways instead of jumping.

SQUAT: Descend as low as you can without pain while keeping your feet flat on the ground, a flat back, chest up, and knees tracking over your toes. If needed, you can sit on a chair and stand back up for reps! If possible, try to do this with control while not using your hands for assistance.

SQUAT THRUSTS: Start in a standing position and place your hands on the floor. Jump or step your feet back to a plank position then jump or step your feet forward. Finish the move with a jump! If you’re unable to jump, simply come to a completely upright position before beginning your next rep.

UP & DOWN PLANKS: Go from a plank position with bent arms to a plank position with straight arms while keeping your feet shoulder width apart or narrower and your abs tight. If just holding a plank is challenging for you, don't worry about the up and down motion. Hold a plank for the prescribed time or for the same amount of seconds as there are reps.

WEIGHTLESS GET-UP: Don't overthink this one. Put one hand over your chest, lay on the ground flat on your back, and return to a full standing position. Keep your one hand on your chest and don't use it for assistance. Use the other hand however you'd like. Employ a chair, couch, or other prop to help you get up and down if you need it! 

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