Archive for July 2012 | Monthly archive page
90 Degree Sandbag Crunches – Lying on mat lift legs up at a 90 degree angle and bend knees so they also form a 90 degree angle (if you were turned upright you would look like you are sitting in a chair). Place sandbag on top of shins and while holding up sandbag crunch body up with arms at side of body hands reaching out to touch the sides of the sandbag. Each sandbag touch is one rep. Try to keep legs in 90 degree angles, as much as possible. || Read more
Sandbag 3 Pulse Squats – From standing with feet shoulder width apart bring sandbag up and hold at navel area (by doing a clean and flipping onto backs of hands). Then squat down so that thighs come parallel with ground and pulse 3 times, then come up to standing. This is one rep. Continue doing squats and pulsing 3 times for each one while holding sandbag in front of you. || Read more
Commando Burpees – Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, then lay down with body on ground so stomach touches floor and then place hands under shoulders and use your arms to lift yourself up and do a knee tuck with one leg, lie flat on the ground again and in the same manner lift yourself up and do a knee tuck with the other leg, lay back down quickly and then lift your torso up with arms, jump legs in and then jump up in the air. || Read more
3 Pulse Jumping Surfer Squat and Drop Down – Start standing on the ground or just above the center of a mat, with legs staggered one leg up higher than the other and in a wide leg surfer stance turned a little to the side, squat down and pulse 3 times, then jump switching legs so that the behind one is forward and the forward foot back, squat again and pulse 3 times, then reach over and place hands on the floor and jump down so body is flat on ground, touch the ground with your hands and then jump back up. This is one rep. || Read more
Alternating Sit Up and Leg Lift Toe Touches – Lie on ground with legs straight and wide apart and sit up while raising one hand up towards the ceiling and then reach over with that hand and touch your toes of the opposite side foot, or as close as you can reach towards them. Then lay back down bringing hands back to ground by or above your head and repeat on the other side, sit up and reach your other arm up and then reach over and touch the opposite side toe with fingers and release coming back to start position. Continue with these sit ups alternating reaching up and touching toes, on different sides for each rep. || Read more
Ninja Jump Tucks – Get on your knees, and sit back slightly, then jump legs up so that bottoms of feet are on ground and your body is still low, in a half squat position. Then jump up as high as you can and bring knees up close into torso and touch knees at the highest position. This is one rep. || Read more
Hop Over One Leg Reptile Push Up Burpees – Standing with feet hip width apart, lift one foot off ground, squat down and place hands on ground in front of you, jump your one standing leg back into plank position, keeping other leg off the ground 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, bending knee and bringing it toward elbow with leg held up off the ground, as you come up from push up, bring leg back but not touching ground and jump the one supporting leg back in. Then jump to the side in the direction of the lifted leg, landing on the leg that had been off the ground. This time raise the leg on the other side and repeat movements with the other leg raised. After this burpee, jump back to start position and continue doing burpees in this manner, alternating sides for each rep || Read more
