You are here

Back

Burpee Diamond Jumps

Burpee Diamond Jumps

A.

Stand with feet wide and arms by sides. Crouch down to place palms on floor between feet, then jump feet back into plank.

B.

Next, jump feet forward to outside of hands.

C.

Immediately jump up, bending knees out to sides to bring heels toward each other and swinging arms out and overhead (as with jumping jacks). Land with knees soft in a wide semisquat. Repeat. Continue for 1 minute.

Mistakes and Tips:

Scale Down: Jump up without bringing heels together.

Spider Lunge Twist

Spider Lunge Twist

A.

Stand with feet shoulder-width apart, arms by sides. Lunge forward with right leg, bending both knees 90 degrees, then hinge forward from hips to place palms on floor in front of you.

B.

Maintaining leg position, lift torso and rotate upper body toward right (over right leg) with hands clasped. Rotate back toward center. Place palms on floor again, then simultaneously jump right leg back and left leg forward so left foot lands outside of left hand. Repeat, this time turning torso toward left over left leg. Continue alternating for 1 minute.

Mistakes and Tips:

Scale Down: Step feet to switch leg position rather than jump.
Scale Up: Do 3 switches of leg position between each twist.

Plank Lateral Squat Hop

Plank Lateral Squat Hop

A.

Stand with feet wide, elbows bent by sides, with hands in front of chest. Lower into a wide sumo squat (aim to bring hip crease just below level of knees) to start and maintain position as you hop left and then back toward right to starting spot.

B.

Quickly place palms on floor in front of you and jump feet back into plank.

C.

Hop feet forward to outside of hands and immediately rise up into sumo squat, hopping right and then back to starting spot. Continue for 1 minute.

Mistakes and Tips:

Scale Down: Skip the plank.
Scale Up: Do a push-up from plank.

Dumbbell Burpee

Dumbbell Burpee

A.

Stand with feet hip-width apart, holding a weight in each hand, arms at sides. Crouch down and place dumbbells on floor, palms facing feet, maintaining a firm grip.

B.

Jump feet back to plank. Jump feet back to crouched position.

C.

Explosively jump straight up with arms by sides.

Mistakes and Tips:

Scale Down: Skip the jump.
Scale Up: Jump up and over to one side—even add an obstacle to clear, like a bench, a box, or a medicine ball.

Overhead Get-Up

Overhead Get-Up

A.

Stand with feet hip-width apart, holding a weight in each hand. Press weights overhead with biceps next to ears. Maintaining upright torso, lower to knees, one leg at a time.

B.

Stand back up, one leg at a time.

Mistakes and Tips:

Scale Down: Keep arms by sides.

Bent-Over Row

Bent-Over Row

A.

Stand with feet hip- width apart, holding a weight in each hand, arms by sides. Press hips back and lower torso until chest is almost parallel to the floor. Let arms hang toward floor, palms facing each other, to start.

B.

Bending elbows and driving them behind you, row dumbbells to hips. Return arms to start.

Mistakes and Tips:

Scale Up: Do a triceps extension between rows, extending arms behind you at the top of the row and then bending elbows again before lowering dumbbells.

Sumo Dead Lift

Sumo Dead Lift

A.

Stand with feet wider than shoulder-width apart, toes turned out, holding a weight in each hand with palms facing thighs. Squat down, sending knees out over toes.

B.

Drive up through heels to return to start. Squeeze glutes at the top.

Active Rest: Oblique Twists

Active Rest: Oblique Twists

A.

Sit on bench or floor with legs bent, holding a dumbbell in each hand, elbows bent with dumbbells in front of chest. Raise lower legs to be parallel with floor and lean torso back 45 degrees, coming to balance on tailbone, to start.

B.

Rotate torso left, bringing dumbbells outside left hip. Repeat, rotating to the right. Continue for 45 seconds.

Mistakes and Tips:

Scale down: place feet on bench.
Scale up: extend legs up into a “V” position.

Balance Dumbbell Row

Balance Dumbbell Row

A.

Start on all fours (tabletop position) on bench or floor with one dumbbell in left hand; extend right leg behind you, parallel to floor.

B.

Bend left elbow to row dumbell to chest for two counts. Lower dumbbell to start for two counts.

Mistakes and Tips:

Scale down: do not extend right leg.
Scale up: increase the weight.

Active Rest: Back Extension

Active Rest: Back Extension

A.

Lie facedown on bench (with chin over the front edge) or floor, head in line with spine, arms extended straight down if on bench or out to sides if on floor.

B.

Lift arms, head, and legs up so thighs and chest lift off bench/floor as you squeeze glutes and shoulder blades together. Return to start.

Pages