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  • profile pic This is a recipe to get injured. 400 meters is a high intensity run, doing 50 air squats will fatigue the entire leg and make very easy to get injured. Better to run the mile then do the squats.
    AndyWeaver 10/3/2011 5:24:00 AM
  • profile pic http://www.hardcorpsathletics.com/wp-content/uploads/2011/04/Squat-demo.wmv Take a look at that video. Feet should be shoulder width apart, toes pointed out 15-45 degrees, weight on the heels. Arch your lower back and push your knees out as you go down. For a workout like this, the goal is speed, so try to go faster than I was in the video. Top athletes can get around 60 Air Squats a minute.
    Hard Corps Athletics 8/13/2011 10:36:00 PM
  • profile pic Can someone demonstrate air squats for me?
    ThomVaugh 8/13/2011 10:31:00 AM

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The Miracle Mile

The Miracle Mile

A Konkura general fitness challenge   find more general fitness challenges

About this Konkura general fitness challenge

Challenge created by:Hard Corps Athletics
Profile pic: Hard Corps Athletics

Challenge for: all
Ability level: intermediate fitness/ability
Age range: any age 		This workout is 4 rounds. Each round you must run 400 meters and then complete 50 Air Squats. The Squats need to be below parallel (the crease of the hip must drop below the top of the knee). All 4 rounds are to be completed as fast as possible. Rest only as you need too.

Just a warning that 200 Air Squats can really drain your legs if you're not used to that kind of volume. You might have trouble walking or going up and down stairs the next day or two. You can scale the workout if you'd like, reducing either the distance run, the amount of Air Squats, the number of rounds, or any combination of the three. Just mention which scaling you used when you post your time.
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  • This is a recipe to get injured. 400 meters is a high intensity run, doing 50 air squats will fatigue the entire leg and make very easy to get injured. Better to run the mile then do the squats.
    by AndyWeaver on 10/3/2011 5:24:00 AM

    		•

  • http://www.hardcorpsathletics.com/wp-content/uploads/2011/04/Squat-demo.wmv Take a look at that video. Feet should be shoulder width apart, toes pointed out 15-45 degrees, weight on the heels. Arch your lower back and push your knees out as you go down. For a workout like this, the goal is speed, s...
    by Hard Corps Athletics on 8/13/2011 10:36:00 PM

    		•

  • Can someone demonstrate air squats for me?
    by ThomVaugh on 8/13/2011 10:31:00 AM

    		•
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  • 1 Gymboy30
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  • 2 Hard Corps Athletics
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