Author Archive
One Jump Forward, Two Jumps Back – Standing with legs shoulder width apart squat down slightly and take a big jump forward with both legs at the same time, then take 2 jumps back again with both legs at the same time to end up in your starting position. This is one rep. || Read more
Barrier Jumps – (aka Side Pike Jumps) Get into Pike position, with hands and feet on the floor and hips up, back straight, and start with legs to one side, kick up legs and jump over center object (or imaginary center object) to other side and back. Each time feet hit the ground is 1 rep. || Read more
Crunches with Hand to Hand Dumbbell Passes – Laying on ground with knees bent and feet on the ground, have arms outstretched at sides and with a dumbbell in one hand, then crunch up torso while bringing both arms up, in a circular motion keeping arms straight, in front of you, pass the dumbbell to your other hand, always keeping both arms straight, and as you release the crunch bringing torso back to ground, also bring both arms back to ground, stretched out at sides with the opposite hand holding onto dumbbell. On the next rep during the crunch, in the same manner, transfer the dumbbell back to the hand it started in and continue with passing dumbbell from hand to hand for each rep. || Read more
Dumbbell Row Pushups – (aka Renegade Rows) Get into high plank position with hands holding onto dumbbells on the floor, then lower your upper torso down to the ground and do a push up, next do a row on one side, using mainly your lats to lift up dumbbell close to upper torso and then bring it back down to ground. This is one rep. On the next rep do a row on the opposite side and continue alternating sides for each rep. || Read more
Dynamic Squat with One arm Dumbbell Press, alt arms – Start at standing position with legs hip width apart and hold a dumbbell with both hands vertically in front of you at navel area. Then jump legs out and squat down simultaneously touching ground with dumbbell while in squat. Next jump feet back in and come up to standing bringing dumbbell back to start position at navel area, bring dumbbell in one hand to shoulder level, bending elbow and holding dumbbell horizontally close to shoulder, then raise it up straight towards ceiling and back down to shoulder. Then bring it back in to center start position again holding it with both hands at navel. This is one rep. Repeat on the other side and continue alternating sides for each rep.
This bodyweight workout takes only 4 minutes and is comprised of one exercise. Burpees!! These burpees are done in tabata intervals, and you are to try to do as many as you can in each of the 20 second rounds. || Read more
Medicine Ball Circle Plank – Start in high plank (push up) position, supporting yourself with left arm, place your right hand on medicine ball and roll ball around in a huge circle formation always keeping it within reach. Make 3 circles and then roll it towards left hand and switch, this time supporting with right arm and using left hand to roll medicine ball around in circles. Each circle is one rep.
