AT&T APCA Dragons (Last) Home Work‏

Hello Team,

I'm sorry that I haven't sent out Home Work last week.
The Home Work for this week is overall body workout.

It's called Burpee Challenge.
All you have to do is do 50 Burpees within 10 minutes (if possible).
Let me know when you have done this by this Friday.

How to do Burpees correctly.
https://www.youtube.com/watch?v=JZQA08SlJnM

She shows how many she can do in 1 minute.
https://www.youtube.com/watch?v=lCoAKz5LWmE

1 minute Burpee challenge.
https://www.youtube.com/watch?v=LHa0PWxfyDU

This guy does 100 Burpees in less than 4 minutes.
https://www.youtube.com/watch?v=np2UpsPF9k8



EXTRA: This is what we are doing for Space Dragons Team so if you want to do something extra then you can also do Hell Week with Space Dragons.

July 06th - July 12th

Monday:
STAR JUMPS (max for 30 sec)
AB CIRCUIT (per below)

WALL SITS (max out duration for each set)
PLANKS (5 x 1 min)

Tuesday:

SQUAT JUMPS (max for 30 sec)
AB CIRCUIT  (per below)
DIVE-BOMBER PUSH UPS (min 10 - max x3)

Wednesday:

100 DEADMAN BURPEE CHALLENGE!!
(you have 10 mins to finish!)
^if you've not attended water practice

Thursday:
TUCK JUMPS  (max for 30 sec)

AB CIRCUIT (per below)
PLANKS (5 x 1 min)

 

 

Friday:

WALL SITS (max out duration for each set)

 

AB CIRCUIT (per below)
 PUSHUPS (set 1-regular, set 2-diamond, set 3-wide) 

 

 

*AB CIRCUIT: 30x crunches + 30x bicycle crunches + 30x flutter kicks + 20x leg lifts + 30x mason twists = one set. Do these as fast as you can. 3 - 5 sets!!

Thomas Yoo

APCA Dragon Boat Team

Mobile 949-874-8088

Office 714-247-0583

 

Asian Pacific Islanders for Professional and Community Advancement

Southern California Chapter