Tip:
Highlight text to annotate it
X
Hello, I’m Bob Lujano, paralympic athelete. Today we're doing advanced level
exercises. An advanced level exercise really is based on the intensity of the
exercise. So, it really doesn't matter how many exercises you do or if you decide to
include additional weights, it's all focused on your intensity in performing the
exercise. Please remember when starting any exercise regiment to consult a
physician. Thank you and have a nice day.
The advanced burpees are done by adding another feature such as hopping
over a stationary object. An example would be a red weight.
Intensity is what we are looking for so shoot for 30 reps.
The sit ups are an exercise that is done using a 10lbs. or a 10 pound medicine
ball with arms extended. Again the reps can vary because an advanced circuit
exercise is based on your intensity but for our purposes we will do 30 reps.
Please remember to inhale and exhale from your mouth.
Two way Shoulder extensions are done by lifting 12lbs. weights in each hand or
arm and completing 30 reps. I have added standing on the bosu as an additional
workout to focus on core stabilization. This works the entire abdomen region.
Mat jumps are similar to the beginning level exercises except we will carry a 6lbs
or more weight as we execute the box jump. Again, the purpose is to open up
the hip flexors. We will complete 30 reps.
Another added component to the advanced circuit exercise is to transition
to each station by doing handstands or summer sal.