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Stand on left leg with arms by sides. Keeping right leg lifted, crouch and plant hands on floor. Jump left foot back to a single-leg plank.
Lower chest and thighs to floor. Push up to single-leg plank, jump left foot toward hands (if you need to make it easier, jump both feet up).
Then jump, clapping hands overhead. Switch sides; repeat. That's 1 rep.
Side Plank Twist
Start on floor in side plank on right forearm with palm pressing into floor and left arm reaching straight over left shoulder.
Lower right hip to touch floor, then thrust it back to start position.
Rotate torso until shoulders are square to floor, reaching left arm under and through belly. Return to start. That's 1 rep. Switch sides; repeat.
Start on floor on hands and knees. Straighten and raise right leg behind you as high as you can, then step right foot forward between hands.
Rise up into a long lunge with left leg straight and right leg bent 90 degrees. Reverse movement to start. Switch sides; repeat. That's 1 rep.
Stand with feet hip-width apart, arms raised overhead. Throw arms down and back as you lower into a quarter squat to start. Swing arms up as you explosively jump as far forward as possible. Land softly in starting position. (If you run out of space, turn around and change directions.)
Clean and Press
Stand with feet slightly wider than hip-width apart, a kettlebell between feet, arms by sides. Squat, grabbing kettlebell handle with right hand, drawing left arm to your side at an angle.
Explosively stand as you pull kettlebell up close to body (right elbow bends out to side), flipping right palm up to catch the ball of kettlebell at your shoulder. Immediately lower into a quarter squat.
Then drive up to stand as you press weight overhead, finishing with biceps right next to ear. Reverse movement to starting position. Do 15 to 20 reps, then switch sides and repeat. That's 1 set.
Stand with feet hip-width apart, holding a kettlebell by horns at chest with elbows bent down to start.
Keep kettlebell close to you as you circle it clockwise up and around your head. Switch sides; repeat. Then straighten arms to lower weight to top of thighs. Curl weight to chest to return to starting position. Rest 1 to 2 minutes after all sets.
Start on floor in plank on palms. Take 5 seconds to lower straight body to floor.
Lift chest and draw arms back to form a W with thumbs pointing up. Contract the muscles in your upper back and hold for 5 seconds. Lower chest and plant palms on floor under shoulders, then press up to starting position.