Archive for July 2012 | Monthly archive page
5 Plank Jack Burpees – Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up and then do 5 plank jacks by jumping feet both out at the same time to wide legs and then back in to center. Each time your feet come back to center is one rep, so do this 5 times and then jump legs back in and jump up in the air. || Read more
Reptile Push Up Burpee – Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a reptile push up. That is, as you start to lower to do push up one leg is brought out and up to side, knee bent and held out off the ground while push up is done, as you come up bring leg back to plank. Then jump legs back in and jump up in the air. || Read more
Breakdance Push up – Start in crab position and turn over to right side lifting your right hand and bringing your right arm overhead and down to ground while lifting your left leg and bringing it underneath body, do not touch ground with foot but keep it raised high and while still raised do a push up. Next reverse the movement going back to crab position and repeat in the same manner on the left side, lifting the opposite hand and leg. || Read more
Sandbag Sit ups – Lie back with knees bent, feet on floor, holding sandbag overhead, sit up while raising sandbag up as high as you can, then lie back bringing sandbag back overhead. This is one rep. || Read more
Side Lunge Clean to Forward Lunge Clean with Sandbag– Start at standing position with sandbag on ground in front of you. Bend over grabbing the 2 horizontal handles of sandbag, lift it up to hip level and roll onto the backs of your hands (clean). Take a step out to the side and do a side lunge and roll sandbag back down to ground just in front of the foot that you have stepped out with. Roll sandbag back up onto back of hands and step back in to start position. For the next rep step out in front with the same leg that had just stepped out to the side and do a forward lunge on that leg, roll sandbag down to ground in front of the foot that is forward, then roll sandbag back up onto back of hands and step back in to start position. || Read more
Clean and Squat with Sandbag – Standing straight with sandbag on floor just in front of you, bend over and pick up by the 2 side by side handles going lengthwise, bring it up to hip level straightening your body and flip it so it’s up on top of your hands and then hold it close to body and do a deep squat, then uncurl sandbag and bring it down to ground returning it to start position. This is one rep. || Read more
Diagonal Clean and Press with Sandbag – Standing straight with sandbag on floor at your side, beside your left foot, bend over and pick up by the 2 side by side handles going lengthwise, twist body so sandbag s in front of you and flip it so it’s up on top of your hands and then turning to the right side straighten arms and press sandbag up towards the ceiling. Reverse these movements bringing sandbag back to start position back to start position. Continue doing reps of this exercise until interval time is up. For right to left, switch sides and start with sandbag beside right foot , bring up to center, flip (clean) onto backs of hands at center and twist body to left side while pressing sandbag up to ceiling. || Read more
