Mixed modality workout at zone 2 pace
50-40-30-20-10 Calories row (or aerobic machine)
30, 25, 20, 15, 10 Air squat
25, 20, 15, 10, 5, Push-ups
Do 50 cal, 25 squats, 40 cal, 20 squats, 25 push-ups etc.
Scaling options:
Duration:
S: start at 30 cal, 20 squats, 15 pushups work down.
M: Do the whole thing
L: Do the whole thing twice
XL: do the whole thing three times
Intensity/ difficulty:
Row, complete all the rows at Zone 2.
Squats:
S: Squat to a raised platform above parallel. Hold onto something if necessary. https://buff.ly/3Ow8yOr
M: Squat to parallel. Use an object to mark squat depth if necessary.
L: Squat below parallel, unsupported. https://buff.ly/3O9qA8Z
XL: Squat below parallel, unsupported, add a KB to turn these squats into goblet squats https://buff.ly/3O80Ych
Push up progressions: https://buff.ly/3SUU3WL
S: Push ups on a wall
M: Pushups to a raised platform (back of a sofa or a bench)
L: Pushups on the floor
XL: Hand release pushups on the floor (start in the usual push up position, lower your chest to floor, take your hands off, put them back on the floor, push back to the start position)