Advanced with Equipment – Week 8 – Day 5 – Total Body

Repeat for a total of 5 rounds

Fast Feet
1. Start with one foot on top of a step and the other foot on the floor.
2. From here, stay on the balls of the feet, driving the arms forward.
3. Quickly alternate feet back and forth, tapping the step every time

Primary Muscles Worked
Total Body

Box Jump To Burpee
1. Stand with your feet shoulder-width apart in front of a box or step. (Height should be challenging, not dangerous) This is the start position.
2. Bend the knees and jump onto the box, landing in a squat position, then stand straight up.
3. Jump off or step off the box.
4. From here, jump back and reach forward to place both hands on the floor.
5. Kick the legs straight back and immediately lower the entire body down to the ground, bending at the elbows.
6. Use the arms to quickly push the body back up, hopping the legs back under the body. Return to the start position and repeat.

Primary Muscles Worked
Total Body

Speed Skater
1. Begin by stepping the right leg behind the left so that the legs are crossed at the thighs.
2. Bring the right arm forward and the left arm behind.
3. In an explosive movement, take a wide hop or step with the right foot out to the right side, crossing the left leg behind the right.
4. Continue this back and forth in a lateral movement at a relatively fast pace.

Primary Muscles Worked
Quadriceps, Glutes, Hamstrings, and Obliques

Breakdance Push-Ups
1. Begin on the hands and feet with the wrists underneath shoulders, slightly wider than the shoulders width. This is the start position.
2. Keeping the hips lifted, begin to bend the elbows and lower torso down toward the floor.
3. Continue downward until the chest is about an inch or two from the ground and then slowly push back up through the palms to the start position.
4. From here, bring the left foot underneath the body while bringing the right hand off the floor to meet the foot.
5. Return to the start position and repeat, staying on the same side until repetitions are complete, then switch to the other side.

Primary Muscles Worked
Chest, Shoulders, Triceps, and Abdominals

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

Repeat for a total of 5 rounds

2019-12-17T16:58:59+00:00