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Intermediate

B. Grasshopper

B. Grasshopper

A.

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

B.

Keeping hips square, pull right knee to left elbow, then back to plank. Pull left knee to right elbow, then back to plank. Do one more knee pull to each side, then hop feet toward hands.

C.

Jump, clapping hands overhead.

A. Renegade Row

A. Renegade Row

A.

Start on floor in plank with a weight in each hand. Shift weight into right hand, then pull left weight toward chest. Return to start. Switch sides; repeat.

B. Criss-Cross Pickup

B. Criss-Cross Pickup

A.

Stand with feet wider than hip-width apart, toes turned out slightly, hands by sides. Squat, reaching right fingertips to touch floor between feet to start. Immediately jump,

B.

landing in standing with left leg crossed behind right. Immediately drop to start with left fingertips touching floor.

A. Lunge Pull-Over

A. Lunge Pull-Over

A.

Stand with feet wide, holding one weight horizontally by both ends at chest with arms bent downward. Rotate body 45 degrees toward right, bending legs 90 degrees to come into a lunge.

B.

Stand, rotating back to start, pressing weight overhead. Switch sides; repeat.

B. Tuck Jump

B. Tuck Jump

A.

Stand with feet hip-width apart, hands in front of chest with arms bent out to sides to start. Jump as high as you can, tucking knees toward chest. Land softly in start.

A. Dragonfly

A. Dragonfly

A.

Lie faceup on floor with legs extended together over hips, feet flexed, holding one weight horizontally by both ends behind head on floor with arms bent out to sides to start. Curl hips, lower back and then midback off floor, pulling legs up until toes are just above eyes. Slowly lower to start.

A. Sumo Deadlift High-Pull

A. Sumo Deadlift High-Pull

A.

Stand with feet wide, toes turned out, holding a weight in each hand, resting on thighs. Squat, lowering weights toward floor to start.

B.

Stand, bending arms up and wide to sides to pull weights up toward chin.

B. Spider Squat

B. Spider Squat

A.

Stand with feet hip-width apart and arms by sides. Squat reaching for floor with fingertips. Maintain that position as you rotate 45 degrees to left, then as you rotate back to center and then 45 degrees to right.

Plank Up/Down with Spider

Plank Up/Down with Spider

A.

Start in a low plank position. Drive right leg up to right elbow, then return to plank. Drive left leg up to left elbow, then return to plank. 

B.

One arm at a time, press up to high plank. Repeat the knee-to-elbow motion on each side in high plank. Continue alternating between low and high plank spiders. 

Push-Up Kick-Through

Push-Up Kick-Through

A.

Start in a high plank position. Lower chest until arms form 90-degree angles, then press away from the floor to return to high plank. 

B.

Kick straight right leg through to tap with left hand. Repeat, alternating sides.  

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