hey guys how you doing I'm 776 BC athlete jet ultra I won silver in the pi3 men's pair in 2018 and 2019 and currently training towards Tokyo Paralympic selection which is most likely the start of next year obviously we've had a you know a big thing everyone's dealing with with Cober than that so everything's changed a little bit but we're adapting and moving forward and looking for the opportunities I might touch a little bit on that a little bit later but but today fantastic opportunity obviously I should have said first of all happy Easter obviously Easter Sunday here in Australia so I woke up to be kids we had a little Easter egg trail out the front out the back door and into the garden with some Easter eggs and all that so that was exciting and fortunately enough my wife is now taking me out of the house for a half an hour or so so let's see if we can get this done in ourselves a couple more eggs and maybe some hot cross buns or something like that but also have some fun and we'll go from there I hope this is working you know I'm literally talking to a squat rack and my phone is on it so it's kind of weird but we'll get there so today I'll take you through a couple things we're gonna do a warm-up so everything's going to be pretty well structured and especially this workpiece here we're also going to time it and the idea there is I want to you know I'm gonna I want to send it and see what time I can put up and then see what all you guys can do as well and then obviously post your time and let me know how you went and yeah hopefully you want to go with that with one leg beat you I probably should have mentioned that on a para athletes oh yeah so anyway we'll go go with that so first of all the warm-up is just sort of at your own pace but we'll do three rounds so we're going to do five push-ups I'll take you through this we're going to do a hip openers with a little bit of a squat in there and then we're going to do three inch worms so it's going to do that three times around and then the work piece and I'll take you through this after the warm-up but the work piece is six rounds of ten burpees ten lunges ten hand release push-ups thirty air squats and ten sit-ups six rounds of and we're gonna time that how quick can we go obviously that's my Instagram handle down there new boot old jeans so please look us up have a follow and definitely let me know how quick you can do this sucker I haven't done it yet so I don't know how quick we're gonna go hopefully going to run over we'll see there we go but anyway yeah we'll go from there I'll just check whether this is working yeah it's working all right all right so warmup find yourself a nice space obviously you know you maybe you want to do some of your own stretching that you would normally do before a workout or before a piece but take you through this and we'll see how we go all right so there's three rounds so with the pushup I'll basically just because we're doing the burpees I just want to warn the chest up and I want to warn us caps up so these push-ups just take your own place five three four five whatever you want to do but just more on the scalp up warm the chest up it's warming the arms up and we like this a little bit of squatting here I want to squat one two three four five six seven hi and each one all right three of these so basically I want to go down you want to feel three Handy's to stop and then a little bit of it down with dog action hand through the lats shoulders and walk up one Hemis slowly walk it out now it's around here for me if you want one round alright get back to those two shops sector in Pais thank you now is ever I've been watching all week the other athletes has been pretty cool every day seven seven six has had athletes taking a workout piece in a little yoga piece in there one day that was really cool so yeah I think we're continuing this for a week or so and should be good so once we get into the workout we just need to make sure that we're concluding the reps so I'll go through a little bit now a burpee his chest to the fore Oh a little jump you can clap or whatever you don't have to wave your hands in there but just chest to the floor and the jump a lunge so that 10 of them is knee to the ground so like this that's one rep that's two reps if you can't a gentle range of motion you can't get down there get as far as you can they're probably my my worst movement lunges suck oh and it ends up being basically like a one-legged squat on my right side the hand release push-ups basically what it sounds like so just keep warming up I'll just explain them so hand release push-up look 10 of them just down the floor - exactly what it sounds like chest to the floor release the hands push up you have to release the hands 30s squats I might just finish my warm up ripping day here in South Charlotte I must say it's quite warm sweet so 30 air squats pretty well exactly what it sounds like it's a nice body weight workout so an air squat we're just you know hands in front and we want to get down again we needed to complete the rep everyone kind of knows how comfortable where their comfort zone is with squatting so I want you to push that you need to be comfortable but you know basically a proper rep is is hip crease with lead line I struggle a little bit with my left side so my squats and I'm sure you guys will pick up on this won't be as deep but I go as hard as I can anyway and then a sit-up obviously down on your back because this is a time to work out we're not here to look awfully pretty we want to stay safe we want to be comfortable but we only go as fast as we can so usually fit together like this and sleight be like this and then you want to go to touch 1 2 3 10 and M so that's the setup yeah that's basically the workout so let me just have a look at this oh hey ray-ray my sister's watching that's cute all right all right so like I said six rounds and we want to go as fast as we can we're gonna get kinda hot sweating here talking is optional I'm gonna see how we go I'm gonna go kind of quick I want to put a timeout there that you guys have to chase and you don't want to let a guy with one leg video do you or do you it's your choice quickly put my sock on me love love to hear how everyone is adapting to the challenge oh whether it's in your training or in your you know in your in your work having to work from home having to train from home having to homeschool from home I know that's a big deal so firstly applaud everyone the last few weeks have been pretty crazy in Australia and around the world so anyway it's Easter Sunday we've got six rounds of work we'll see how we go I'll just check the phone again all right so six rounds of what who yes is gonna suck starting my watch here you want to pace yourself here we go and one is here yes and release for shops town guess what 30 days obviously you can modify as much as you can with nice panelist if you can't quite get there you might a fire the push-up the suit sit-ups hot stuff one roundup all right let's go daddy sit-ups tennis in it dirty air squats you keep eyes what what Alice how much ah spin three on Oscars [Music] Oh Harry chachi very doing this the leg is basically coming off because of the sweat so I'll fix this that was really good just send me yep making some interesting noises in the backyard I think the neighbors so I'll post that time obviously post this video hopefully we'll see over the next few days a couple of the dusty heads that couldn't probably do it this morning bit busy maybe attempt it next week and we'll see how we go I'll just check how long hey do you see time yeah all right we got it's almost us so have a little cool down stretch now get yourself a roller or something you can just roll around on a ball nice big long hold in your stretching how did y'all go a bunch of fun there that was pretty cool wouldn't mind getting sub twelve now that I've just gone a little over so depending on how all you guys go on the numbers you post I'll give it another go or not but other than that keep on keepin on look for the for the opportunities in this time I know that's hard to see sometimes I'll have too hard to read but even when it's usually weather times a the shittest or the worst is when we can find the opportunities whether that's in your relationship with your families the way we communicate with with friends and family our measuring stick have success whatever it may be when we have to recalibrate with a big change like this and the thing is is we're all doing it together which is special I think that's gonna connect a lot of human events so anyway thanks again 776 BC keep an eye out on that website pretty much a workout every day absolute base of athletes getting it done I don't extremely proud to be part of their take so thanks again guys have a good Sunday Happy Easter yeah Kells you get that down Oh up