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Chest

Part B - Slider Push-Up

Part B - Slider Push-Up

A.

Start on floor in plank with right hand on ball and left hand on floor (if you need to modify, drop to knees). Do a push-up. Roll ball to left hand, then do a push-up. Continue quickly alternating sides for 30 seconds.

Part B - Slider Push-Up

Part B - Slider Push-Up

A.

Start on floor in plank with right hand on ball and left hand on floor (if you need to modify, drop to knees). Do a push-up. Roll ball to left hand, then do a push-up. Continue quickly alternating sides for 30 seconds.

Survivor Plank

Survivor Plank

A.

Start on floor in plank on forearms.

B.

Keeping hips square, shift weight out of right arm to lift forearm and plant right palm on floor.

C.

Then press left palm into floor to come into a plank on palms. Lower to right forearm, then left. Switch sides; repeat. That's 1 rep.

Lizard Walk

Lizard Walk

A.

Start on floor in plank on palms. Step left hand and right leg forward (left leg will bend out to side), and lower straight body to hover above floor. Push body up as you step right hand and left leg forward, lowering to hover above floor. Continue alternating sides, walking body forward for 20 steps.

Oppositional Burpee

Oppositional Burpee

A.

Stand with feet hip-width apart. Crouch, plant hands on floor, jump feet back to plank. Lift right arm forward at shoulder height as you lift left leg straight back at hip height. Pause; return to plank. Do 1 push-up. Switch sides; repeat (including the push-up), hop feet toward hands, then jump.

Classic Burpee

Classic Burpee

A.

Stand with feet hip-width apart. Crouch, plant hands on floor.

B.

Jump feet back to plank, and lower chest and thighs to floor. Push up to plank, hop feet toward hands.

C.

Jump, reaching hands overhead.

Fighting Burpee

Fighting Burpee

A.

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

B.

Lower chest and thighs to the floor, then push up to plank and jump feet toward hands.

C.

Jump, landing in fighting stance with feet staggered—left foot forward and fists by chin; immediately and forcefully quick-snap two punches with left hand forward, turning hips forward slightly and rotating fist, palm down. Then forcefully punch right hand across body, pivoting on right foot to turn hips forward slightly, rotating fist, palm down. That’s 1 rep. Do 15 reps. Switch sides; repeat. That’s 1 set.

Oppositional Burpee

Oppositional Burpee

A.

Stand with feet hip-width apart. Crouch, plant hands on floor, jump feet back to plank. Lift right arm forward at shoulder height as you lift left leg straight back at hip height. Pause; return to plank. Do 1 push-up. Switch sides; repeat (including the push-up), hop feet toward hands, then jump.

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