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Halo Slash

Halo Slash

A.

Stand with feet hip-width apart, holding a single dumbbell with both hands at one end at chest height, elbows bent, to start. Rotate weight toward left and around back of head.

B.

When weight is directly beside right ear, squat, forcefully drawing weight down your midline toward floor. Return to start. Switch sides; repeat. Continue, quickly alternating sides, for 30 seconds.

Ape Snatch

Ape Snatch

A.

Stand with feet hip- width apart, holding a weight in each hand with palms facing thighs to start. Keeping chest lifted, squat until weights hover just above floor.

B.

Powerfully come to standing, rising onto balls of feet as you pull weights to chest height, bending elbows out to sides.

C.

Without pausing, rotate forearms upward as you drop back into the deep squat, then stand to press weights overhead, slightly wider than shoulder-width apart and with palms facing forward. Pause, then return to start. Repeat quickly for 30 seconds.

Sumo High-Pull

Sumo High-Pull

A.

Stand with feet wider than hip-width apart with toes turned out, holding a weight in each hand with palms facing each other, arms long, and weights between thighs. Keeping chest lifted, squat until weights hover just above floor to start.

B.

Powerfully come to standing, pull- ing weights up to and outside chest, bending elbows out to sides. Lower to start. Repeat quickly for 30 seconds.

Donkey Kick + Forward Raise

Donkey Kick + Forward Raise

A.

Begin on all fours with hands directly below shoulders. Hold a dumbbell in your left hand and place another dumbbell behind your right knee.

B.

With a slight bend in your left elbow, slowly lift your arm in front of you as you lift your leg directly into the air. Lower back down.

Plank Row

Plank Row

A.

Begin in a plank position with a dumbbell in each hand. Make sure your core is engaged and hands are directly below your shoulders. Your booty shouldn’t sink down or be pressed too high in the air.

B.

Pull your right elbow straight back until your hand is in line with your chest. Slowly lower back down.

Reverse Lunge + Shoulder Press

Reverse Lunge + Shoulder Press

A.

Begin holding two dumbbells up by your shoulders, elbows tucked to your side and feet together.

B.

Step back with your right leg into a reverse lunge as you raise your arms straight above your head. Make sure your knee doesn't go past your toe while in lunge position.

C.

Return to start. Alternate legs with each rep.

Split-Squat Pull-Down

Split-Squat Pull-Down

A.

Stand with feet hip-width apart and right leg forward, holding a weight in left hand with arms by sides. Raise left hand overhead with palm facing forward. Squat, keeping arm overhead.

B.

Stand, pulling weight down to chest. Complete reps on one side. Switch sides; repeat.

Reverse Plank-Up

Reverse Plank-Up

A.

Sit on floor with legs extended and together and palms pressing into floor behind hips with fingertips facing forward. Push hands and heels into floor to lift hips until body forms a straight line from shoulders to heels. Return to start.

All-Fours Leg Lift

All-Fours Leg Lift

A.

Start on floor on all fours. Extend right leg straight behind you with toes resting on floor. Keeping hips square, lift right leg as high as you can [shown]. Pause, then lower leg. Complete reps on one side. Switch sides; repeat.

Plank Bird Dog

Plank Bird Dog

A.

Start on floor in plank on palms. Lift straight right leg off of floor. When balanced, lift left hand off floor and extend arm straight forward at shoulder height with palm facing down. Return to start. Switch sides; repeat.

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