Advanced with Equipment – Week 8 – Day 1 – Total Body

Repeat for a total of 5 rounds

Ball Squat Slam
1. Hold a medicine ball overhead and stand with the feet shoulder width apart, knees slightly bent. This is the start position.
2. Throw the ball down to the ground in front of the feet with as much force as possible.
3. Catch the ball as it bounces from the floor.
3. Immediately lift the medicine ball back the the start position and repeat.

Primary Muscles Worked
Total Body

Weighted Squat With Calf Raise To Overhead Press
1. Choose desired weight of kettlebell, medicine ball, or dumbbell. Stand with feet hip-width to shoulder-width apart.
2. From here, keep the dumbbell or kettlebell by the chest, then drive the weight in the heels, bend the knees, and drop the hips to lower the body.
3. Once the bottom of the squat is reached, pause for a moment, then straighten the knees and come up on the toes while simultaneously pressing the weight overhead.
4. Return the dumbbell or kettlebell to the chest, bring the weight back in the heels, and repeat the squatting movement.
Primary Muscles Worked
Quadriceps, Glutes,& Shoulders

Spiderman Push-Up
1. Begin on hands and feet with the wrists underneath shoulders on a stepper or the floor.
2. Keeping the hips lifted, begin to bend the elbows and then lower down.
3. As you lower the body, bring the right knee to the right elbow simultaneously.
4. As you push yourself back up, return the leg to the original position.
5. Repeat repetitions on one side, then switch.

Primary Muscles Worked
Obliques, Chest

Kneeling Squat to Jump
1. Choose desired weight of kettlebell, medicine ball, or dumbbell and begin in a kneeling position with the chest up and back straight. This is the start position.
2. From the kneeling position, step onto the feet about shoulder distance apart into a low squat.
3. Driving the weight through the heels explode up in the air and press the weight overhead.
4. Return to the low squat position, then return to the kneeling position to repeat the movement.

Primary Muscles Worked
Quadriceps, Glutes, Hamstrings

Mountain Climbers
1. Begin on the hands and feet with the wrists underneath shoulders. Keep the abs pulled in and back flat without letting the hips sink.
2. Draw the right knee into the chest, then quickly switch and pull the left knee in.
3. Continue to switch knees, drawing one knee into the chest while the other remains straight. Continuously switching simultaneously using a “running” motion.

Primary Muscles Worked
Abdominals, Shoulders, Quadriceps

Complete for 8-10 repetitions each leg or for a duration of 30-45 seconds.

Jumping Lunges
1. Begin in the lunge position by bending both knees. The back knee should be just above the floor. This is the start position.
2. From here, explosively drive both feet up, quickly switching the feet and arms while in the air.
* When landing in the start position, be sure to keep the chest up.
3. Drop to a deep lunge position and prepare to start the next jump lunge.
3. Repeat the jump lunge movement.

Primary Muscles Worked
Quadriceps, Glutes, & Hamstrings

Repeat for a total of 5 rounds

2019-12-17T16:45:00+00:00