This workout is really intense so don’t be surprised when you become too tired to get your butt below your knees when doing the diagonal swing squats or that you can’t keep as low as you intended to for low jacks. These are not big mistakes in your form, it only means that you’re not getting as many benefits because you’re too tired to stay low. That’s fine. You are still kicking ass and burning tons of calories. What you must avoid at all cost however is rounding your back when doing squats, lunges, jump jacks, swings, or double unders. The only time you should round your back is during the reversed burpees when doing the sit up and when rolling your back down to lay on the exercise mat. What you must avoid at all cost is shrugging your shoulders during any exercise (unless we do shoulder shrugs which we don’t).
More often than not it’s a bad posture and lack of functional strength that’s causing people to injure themselves during their workouts, however, you need to understand that there are 2 types of bad forms - one has to do with lack range of motion (either you’re too tired or you’re still working to improve your range of motion) and the other one is just a BAD FORM that can result injury or in reinforcement of a bad posture which will get you in the long run. Focusing on good form during the workout will also help you to improve your posture, flexibility and mobility so don't just rush through the workout.... [more]