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Move 1: 180-Degree Squat Jumps

  1. Stand with your feet slightly wider than hip-width apart, elbows bent at a 90-degree angle in a boxer’s stance.
  2. Jump up and rotate 180-degrees in the air. Land in a squat position, facing the opposite way. Don’t extend your knees over your toes and land softly and in control. That’s one rep.
  3. To make it harder, tuck your knees as high into your body as you can during the jump.
  4. Repeat as many times as you can in 60 seconds.

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180-Degree Squat Jumps Modification: Decrease your range of motion by lessening the angle of the turn.


Move 2: Push Up Row

  1. Grab a pair of weights and get in a push-up plank position with your hands grasping the handles of the weights.
  2. Lower your body to the floor, pause, then push yourself back up.
  3. Once you’re back in the starting plank position, pull the weight in your right hand upward, bending at the elbow. Try to graze your right side when you “row” the dumbbell up, keeping your forearm straight. Pause, then lower the dumbbell back down, and repeat the same movement with your left arm. That’s one repetition. Repeat as many times as possible for 60 seconds.

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Push Up Row Modification: Drop to your knees and reduce the weight.


Move 3: Wall Sit

  1. Lean your back against a wall, making sure that your whole back is touching the wall. Your feet should be about two feet from the wall and about shoulder-width apart from each other.
  2. Slowly slide your back down the wall until your thighs are parallel to the floor. Aim for a 90 degree angle.
  3. Keep your weight in the heels of your feet and make sure your knees are behind your toes. You should be able to tap your toes.
  4. Keep your back flat against the wall. If it starts to arch, slide upwards until the small of your back is touching the wall again.
  5. Lift right leg for 30 seconds, then switch and lift left leg for 30 seconds.

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Wall Sits Modification: Aim for a 45 degree angle to start, but keep the same posture: back flat against wall, weight in your heels and knees above your ankles rather than over your toes.

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Move 4: Overhead Triceps Extension with Stability Ball

  1. Grab a pair of dumbbells and sit upright on a stability ball, abs in nice and tight. Hold dumbbells above your head, palms facing each other, arms fully extended.
  2. Keeping your elbows pointed forward and locked at your ears, lower the dumbbells until your forearms are at least parallel to the floor.
  3. Straighten your arms to return the dumbbells to the starting position, and repeat move for 60 seconds.

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Overhead Triceps Extension with Stability Ball Modification: Grab a lighter set of weights and try to first master this move on a stable bench or chair.

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