Definitions

Burpees: From standing position, crouch down so your hands are on the floor in front of you, jump your feet back so you are in a plank position, jump your feet back

 

Bear Crawl: Drop onto all fours with your hands directly under your shoulders, then rise up onto your feet. Move forward on all fours.

into crouch position and stand up. That’s one rep.

 

Deep Squat Bench Step Ups: Begin with one foot on a bench with your toe turned out. Keeping your hands up for balance and momentum, perform a deep squat then immediately explode up pushing through your heal that is on the bench. Switch legs and repeat. (1 rep)

 

Crab Walk: Similar to a bear crawl, but facing upwards. Sit on ground with hands placed behind you, lift yourself up and move.

 

Dumbbell Lunge- Part 1: Place 2 dumbbells on the ground, lunge forward w/ R leg so that your R leg is in between the dbs. Pick up dumbbells as you come out of the lunge. Lunge forward with L leg and place weights down as you are in the lunge position, then come up out of the lunge.

 

Hamstring Bridge Lift: Lie flat on your back on a mat with your knees bent and your arms at your sides. Feet should be hip distance apart. Slowly raise your pelvis up toward the ceiling to a point where your body will be at a about a 40-45 degree angle relative to the floor. Lift one leg straight out

At the top of the movement, lift one leg straight out, be sure to really flex your butt for one second and slowly return to the start position to complete one rep.

 

Inchworm: Bend at the hips and lower your torso, keeping knees softly bent, until you can place your fingers or palms on the floor in front of you. Slowly begin to walk your hands forward, without moving your feet (your heels will begin to rise off the floor). Continue walking your hands forward until you reach a full push-up position. Perform one pushup, then walk your hands back toward your body. This is one rep

 

Mountain climbers: Get in a plank position and bring one knee towards your belly button, alternating legs, move as quickly as you can. (Like running in place in a plank position)

 

Rotating Squat Jumps: Perform a squat. Jump out of the squat and into another squat facing the other direction, (180 degree turn in air).

 

Side Planks – Lying on side, place elbow directly under shoulder. Activating core, lift entire body up in alignment. Modify by keeping outside knee on the floor. Hold 30 seconds

 

Skiers – This is a plyometric jump from side to side on one foot. Begin on one foot. Jump up and sideways at the same time. Land softly on other foot. Hop quickly to the other side with the other foot.

 

Spider Man Planks – Begin by getting in plank position, then bring right elbow up to right knee, then back into original position, then bring left elbow to left knee; continue alternating knees.

 

Squat Jacks – Jumping Jacks with a squat. As your legs go outward, go down into a squat, then jump jack back.

 

T-push up: straight leg or modified pushup position, lower down into a pushup. At the top of the pushup, shift weight to one side of the body and lift the arm toward

the sky. Repeat on both sides

 

Upright Row:Grasp a dumbbell in each hand, palms facing body. The dumbbells should be resting on top of your thighs. Your should have a slight bend at the elbows and your back should be straight. Use your side shoulders to lift the dumbbells. The dumbbells should be close to the body as you pull them up, elbows leading the way. Continue to lift them until they reach chest level. Tip: As you lift the dumbbells, your elbows should always be higher than your forearms. Hold for a second, then lower the dumbbells back down slowly to the starting position. That is one rep.

 

V-Up: Sit on floor, place hands slightly behind you, your elbow bending and lean back slightly. You legs should be straight out with a slight bend at knee. Simultaneously pull your knees toward your chest while bringing your chest up to your knees, then open your body back up by extending your legs while leaning back. That is one rep.

 

Wide Outs- Get into a sumo squat position and stay in the bottom of the squat. From there, staying in the bottom of the squat position, jump your feet together and apart and together and apart as fast as you can while maintaining form. Do not “stand up” while jumping legs out and in. Stay in squat position.

 

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