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Shoulders

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.

Full Extension Abs

Full Extension Abs

A.

Lie faceup on floor, legs extended straight up and arms extended behind head. Crunch up and reach right and then left hand to opposite toes, rotating torso as you go, then return to center.

B.

Lower legs and arms (behind head), letting them hover several inches above floor. Lift legs back up to 90 degrees and repeat. Continue for 1 minute.

Mistakes and Tips:

Scale Down: Keep knees bent 90 degrees, feet up, throughout

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.

Let Go Rotational

Let Go Rotational

A.

Stand with feet wider than hip-width apart, arms by sides. Lower into a semisquat as you bring both arms outside left hip.

B.

Forcefully swing arms diagonally overhead toward right, jumping and doing a 180-degree turn in midair to land in a semisquat facing the opposite direction. As you land, swing arms down outside right hip. Continue alternating for 1 minute.

Mistakes and Tips:

Scale Down: Rather than a 180-degree jump, do wood chops: Rise from squat and pivot toward opposite direction as you raise arms, then return to squat.

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.

Hop, Hop, Throw

Hop, Hop, Throw

A.

Stand with feet wider than hip-width apart and arms bent, hands in front of head, palms facing each other. Keeping knees slightly bent, hop (with both feet) twice toward the left. On second hop, bring bent arms out to right.

B.

Rotate torso toward left, forcefully extending arms diagonally down outside left hip (as if slamming a medicine ball on floor) and bending right knee behind you. Quickly bring right foot down and return arms to starting position and hop twice toward right; repeat on opposite side. Continue alternating for 1 minute.

Mistakes and Tips:

Scale Up: Do hops on one leg.

Heisman Blade

Heisman Blade

A.

Stand with feet hip-width apart and arms bent, hands in front of head, palms facing each other. Hop toward left on left leg, bringing right knee up to hip height.

B.

Extend right leg forward as you reach left hand toward right toes. Bring left hand back to starting position as you hop right leg toward right. As you land, bring left knee up, then extend leg as you reach right hand toward left toes. Continue alternating for 1 minute.

Mistakes and Tips:

Scale Down: Skip extending leg forward and just bring hand to knee.

Shape Shifter

Shape Shifter

A.

Stand with feet hip-width apart and hold a weight in each hand straight out at shoulder height, palms facing each other. Bend elbows 90 degrees and press dumbbells together (keeping elbows about 6 inches apart). Maintaining bent-arm position throughout, rotate arms and torso to the right to start.

B.

From there, draw a backwards Z with the dumbbells, rotating left (so weights are over left shoulder).

C.

Then move diagonally downward toward the right (bringing weights by outside of right hip).

D.

 Then rotate toward the left (to bring weights by outside of left hip). Return to starting position. That's 1 rep. Do 20 reps, continuing in a fluid motion.

Mistakes and Tips:

Scale up: Perform on knees. When arms are on upward diagonals, lift seat all the way off heels. When arms twist down to lower diagonals, sit back on heels.

Rotated Strut

Rotated Strut

A.

Stand facing barre, arm's-length distance away, both hands on barre slightly wider than shoulders. Cross left foot over right and twist hips to the left, keeping shoulders square to barre. Do 10 incline push-ups.

B.

Perform 10 more push-ups, bringing bent right knee toward left elbow each time elbows bend. Extend right leg down to start each time the arms straighten. Switch sides; repeat.

Mistakes and Tips:

Scale down: Omit the first 10 incline push-ups.

Triceps Step

Triceps Step

A.

Kneel on floor with a weight in each hand, arms by sides. Hinge body forward from hips and reach arms behind you so that one end of each weight rests on floor behind you.

B.

Lift straight arms 10 to 12 inches, then lower weights to floor. That's 1 rep. Do 10 reps.

C.

Turn palms down, touching weights to floor behind you.

D.

Lift arms up and out to side in an arcing motion, then lower to floor again. That's 1 rep. Do 10 reps.

Mistakes and Tips:

Scale down: Touch weights to the bottom step of a staircase instead of floor.

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