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Total body

X Hop

X Hop

A.

Plant both feet on the floor slightly further than shoulder-width apart. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains between 45 and 90 degrees of your hips. This is called squat position.

B.

Propel your body upwards into the air. Extend and reposition both of your legs to land in a lunge position with your left leg forward and right leg back. Ensure that your weight is distributed equally between both legs.

C.

Immediately propel your body upwards into the air again. Extend and reposition both of your legs to land back into squat position.

D.

Immediately propel your body upwards into the air again. Extend and reposition both of your legs to land in a lunge position with your right leg forward and left leg back. Continue alternating between lunge and squat movements. (Each movement of the feet is equivalent to one rep.)

Split Squat

Split Squat

A.

Plant both feet together on the floor. This is your starting position.

B.

Bend your knees slightly and propel your body upwards into the air.

C.

Reposition your legs so that your feet land in sumo (wide) squat position. Continue bending your knees until your upper legs are parallel with the floor, ensuring that your back remains between 45 and 90 degrees of your hips. Propel your body upwards into the air again. Reposition your legs to bring your feet together and land in a neutral standing position, ensuring that you maintain "soft" knees to prevent injury. Repeat for the specified number of reps.

Woodchopper

Woodchopper

A.

Stand with feet wider than hip-width apart, holding ends of weight horizontally with both hands, arms extended downward. Squat, rotating torso toward left, bringing weight outside left knee to start. Then stand, pivoting on left foot, rotating torso to right and powerfully driving weight above right shoulder. Return to start. Repeat as quickly as you can for 45 seconds. Rest for 45 seconds.

Touchdown Thrusters

Touchdown Thrusters

A.

Begin in a squat position with hands on the floor in front of you.

B.

Jump feet back into a plank position, shoulders stacked directly over wrists. Return to squat position and stand upright. That's 1 rep. Repeat, moving as fast as possible for 1 minute.

Herkie Burpees

Herkie Burpees

A.

From standing, jump back into a plank position.

B.

Bend elbows to lower chest to floor.

C.

Push back to plank position and jump up to squat position.

D.

Explode upwards, extending arms straight toward ceiling before landing softly with bent knees. Repeat as fast as possible for 1 minute.

Switch Squat

Switch Squat

A.

Start holding the mace parallel to the floor with a shoulder-width grip—hand near weighted end is underhand and hand away from weighted end is overhand.

B.

Lower into a squat position, chest up, elbows pulled back, and hold mace in line with belly button.

C.

Stand up from the squat and slide the hand furthest from the mace sphere up to meet the other hand, holding mace so it is in a vertical position.

D.

Descend into a squat with the weighted end in the other hand. Ensure both hands stay in constant contact by sliding them across handle during transitions.

Row-tation

Row-tation

A.

Hold the mace with a double overhand grip, shoulder width apart. Tilt forward with chest forward and lifted, butt back.

B.

With elbows close to your sides, pull the mace back, keeping it flat. Hold in the up position.

C.

Keeping lower body locked into place, press the un-weighted side of the mace across your body, rotating until the mace is nearly vertical. Return to start. That's one rep.

Ballistic Lateral Lunge Switch

Ballistic Lateral Lunge Switch

A.

Hold mace in a vertical "prayer" position with feet wider than hip-width apart and toes pointed slightly outward.

B.

Shift weight to one side while lowering mace sphere to the opposite side. Slide other hand to end of handle.

C.

Reverse back to the prayer position and shift to the opposite side. That's one rep. Alternate from side to side until completing 5 reps on each side.

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