Sunday Workout

The Sunday workout

For the Sunday workout we do the Running Angie

Part of the 7 Day Exercise Plan.

Today for some is a day of rest, but not if you are trying to get fit. As it is Sunday the workout can be done at a more leisurely pace. Sounds great! And no circuits either.

Perform each set of exercises in succession and then you are finished.

The bodyweight workout for Sunday is the Running Angie which we introduced on 2nd January. It is based on a CrossFit WOD called the Angie, but instead of pull ups we just run on the spot.

Running Angie Workout

  • 100 high knees / running in place
  • 100 push-ups
  • 100 sit-ups
  • 100 squats

Whereas for the previous workouts during the week exercises were done in sets of 10 or 20 and then repeated, i.e. a circuit training workout, for this one you just complete all 100 reps before moving on to the next exercise. It will seem easy at first but then become progressively harder as your muscles fatigue. Just keep going. Rest a little if you have to. Try to keep count.

For the high knees you just run on the spot but ensure that you bring your knees up high each time. The easiest way is to keep your hands in front of you. palms down, at about hip height. Then aim to hit your hands each time with your knee.

The push ups should be full standard push ups. Do as many as physically (and mentally) possible. If you have to do one and then rest for 10 seconds before trying another, do so. If this fails, more to your knees. If you were already on your knees, just dig deep and keep doing individual ones and resting.

The sit-ups are the full old school sit-ups. Do as many as you can. If you really can do no more finish with crunches.

The squats are air squats. Squat low, keep your torso upright and raise your hands forwards and above your head. Maintain a slow and steady pace. Pause if you start to get tired.

In total you will perform 400 repetitions, so you could call this a “400 workout”, if you wanted to.

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