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Biceps

Mountain Climber + Push-Up

Mountain Climber + Push-Up

A.

Place both hands on the floor slightly further than shoulder width apart and feet together behind you, resting on the balls of your feet.

B.

Keeping your left foot on the floor, bend your right knee and bring it in towards your chest. Extend your right leg and return to starting position. Keeping your right foot on the floor, bend your left knee and bring it in towards your chest. Extend your left leg and return to starting position. Continue alternating between right and left for four reps.

C.

Bend your elbows and lower your torso towards the floor so that your arms form a 90-degree angle. Ensure that you maintain a straight back and stabilize through your abdominal muscles.

D.

Push through your chest and extend your arms to lift your body back into starting position. Continue alternating between mountain climbers and push-ups.

Plié Bend-Extend

Plié Bend-Extend

A.

Stand with feet wide and toes turned out, holding a weight in each hand with elbows bent tight to sides and palms facing up. Lift heels to rise onto balls of feet. Squat to start.

B.

Stand, lowering heels and extending arms out to sides (with a soft bend) at shoulder height. Return to start.

Burpee

Burpee

A.

Stand with feet hip-width apart and arms by sides. Crouch, plant palms on floor, then jump feet back to plank position.

B.

Lower chest and thighs to floor, then push up to plank.

Reverse-Lunge Curl

Reverse-Lunge Curl

A.

Stand with feet hip-width apart holding a weight in each hand with arms by sides to start. Step right leg far back, bending both legs 90 degrees.

B.

Return to start, then rotate palms up and curl weights to shoulders. Return to start. Switch sides; repeat. That's 1 rep. Do 12 reps. Do 10 reps for round two and 8 reps for round three.

Burpee

Burpee

A.

Stand with feet hip-width apart and arms by sides. Crouch, plant palms on floor, then jump feet back to plank position.

B.

Lower chest and thighs to floor, then push up to plank.

Reverse-Lunge Curl

Reverse-Lunge Curl

A.

Stand with feet hip-width apart holding a weight in each hand with arms by sides to start. Step right leg far back, bending both legs 90 degrees.

B.

Return to start, then rotate palms up and curl weights to shoulders. Return to start. Switch sides; repeat. That's 1 rep. Do 12 reps. Do 10 reps for round two and 8 reps for round three.

Squat-Jump-Punch Ladder

Squat-Jump-Punch Ladder

A.

Stand with feet hip- width apart, elbows bent. Squat, then jump high, swinging arms behind you, landing with knees soft.

B.

Throw a cross (punch right hand across body, pivoting on right foot), then a jab (quick- snap left hand forward). That's 1 rep. Do 10 reps of cross-jab combo. Next, do 2 squat jumps and 10 cross-jabs. Continue adding 1 squat jump and doing 10 cross-jabs until you complete 10 squat jumps. Then reverse squat-jump reps back down to 1 rep, doing 10 cross-jabs on opposite side (cross with left hand, jab with right).

One-Arm Dead Row

One-Arm Dead Row

A.

Hold kettlebell in right hand beside right thigh and stand with feet hip-width apart. Keeping back flat, hinge forward from hips, slightly bending knees to lower torso until it's almost parallel to floor, reaching kettlebell toward floor directly under shoulder. Pull right elbow up until hand reaches right ribs (shown), and lower kettlebell 4 times. Reverse movement back to start position. Switch sides; repeat. That's 1 rep.

Reverse Sumo Squat to Press

Reverse Sumo Squat to Press

A.

Stand with feet together and hold kettlebell by horns (ends of handle) with both hands at chest and elbows bent by sides. A Keep right foot planted and step left leg backward, rotating torso and opening hips to left to come into a wide squat with toes turned out 45 degrees.

B.

Step left leg back to start position, then extend arms overhead. Switch sides; repeat. Continue alternating sides for 45 seconds. Rest for 15 seconds.

Here's the first Exercise Name

Here's the first Exercise Name

A.

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B.

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