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Start on floor in plank on forearms.
Keeping hips square, shift weight out of right arm to lift forearm and plant right palm on floor.
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.
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.
Stand with feet hip-width apart and arms by sides. Crouch, plant palms on floor, and jump feet back to plank.
Lower chest and thighs to the floor, then push up to plank and jump feet toward hands.
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.
Start on floor in plank on palms with hands below chest and fingertips forming a diamond shape. Do 1 push-up. Walk hands (keeping the diamond shape) back toward feet, about 5 inches. Do 1 push-up.
Continue walking hands back 5 inches and doing a push-up until body is in a downward dog position for 1 final push-up. (So 3 or 4 push-ups equals 1 rep.)
Clean and Press
Stand with feet slightly wider than hip-width apart, a kettlebell between feet, arms by sides. Squat, grabbing kettlebell handle with right hand, drawing left arm to your side at an angle.
Explosively stand as you pull kettlebell up close to body (right elbow bends out to side), flipping right palm up to catch the ball of kettlebell at your shoulder. Immediately lower into a quarter squat.
Then drive up to stand as you press weight overhead, finishing with biceps right next to ear. Reverse movement to starting position. Do 15 to 20 reps, then switch sides and repeat. That's 1 set.
Stand with feet hip-width apart, holding a kettlebell by horns at chest with elbows bent down to start.
Keep kettlebell close to you as you circle it clockwise up and around your head. Switch sides; repeat. Then straighten arms to lower weight to top of thighs. Curl weight to chest to return to starting position. Rest 1 to 2 minutes after all sets.
Start on floor in plank on palms. Take 5 seconds to lower straight body to floor.
Lift chest and draw arms back to form a W with thumbs pointing up. Contract the muscles in your upper back and hold for 5 seconds. Lower chest and plant palms on floor under shoulders, then press up to starting position.