Projects Archive Page 19 of 35 | Redefining Strength

The Functional Leg Workout

by Cori Lefkowith | Apr 10, 2015

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Groin
Hips/Glutes
Back

WORKOUT

Complete 3-5 rounds of the first exercise, resting 1-2 minutes between rounds. Then rest 2-3 minutes before moving on to the supplemental supersets. Complete 5-8 rounds of each superset. Rest 30 seconds between rounds of the supersets and 1-2 minutes between supersets.

EXERCISE:
8-12 reps per side 3-Count Eccentric 1/2 Squat, 1/2 Deadlift

SUPERSET #1:
30 seconds Duck Under Lunge
30 seconds Farmer’s Walk
30 seconds Rest

SUPERSET #2:
30 seconds Get Up Lunge
30 seconds Kettlebell Swings
30 seconds Rest

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Groin
Hips/Glutes
Back

NOTES:

For the first exercise, focus on the slow tempo and adding as much weight as you can while maintaining good form.

For all of the timed movements, pick a variation that challenges you but that allows you to move the entire 30 seconds. If you rest, you won’t get as much out of the 30 seconds. Only add weight or make the move more challenging if you can keep working at a consistent pace the entire time.

EXERCISE DESCRIPTIONS:

3-Count Eccentric 1/2 Squat, 1/2 Deadlift – To do the 1/2 Squat, 1/2 Deadlift, start by standing on your right leg. Then start to bend your right knee as you drive your left leg back and hinge over. Keep your back flat as you hinge over and sit your butt back. You are going to hinge over as you also squat down on your right leg. Try to touch the ground without rounding your low back. Make sure to push your butt back as you sit back in your heel and squat down. Take 3 seconds or a 3 count to hinge over and touch the ground. Once you’ve gone as low as you can, you will come back up to standing. Try not to touch your left toe down between reps. Hinge back over, sitting your butt back as you bend your standing leg to squat down. Touch the ground and come back up. Go as low as you can each time and take 3 seconds to lower down. The more you bend your knee as you hinge over, the harder the move will be.

Duck Under Lunge – To do the Duck Under Lunge, hold the sandbag up at your chest with your arms wrapped around it. Then squat down, sitting your butt back while keeping your chest up. To come up out of the squat, rotate toward the right, pivoting your left foot. Stand up nice and tall, facing to the right with your back leg in triple extension. Do not let your foot stay put and your knee cave in. Pivot your back foot so that, when you straighten your leg, your ankle, knee and hip are all in line. Then sink down into a lunge and pivot into a squat. From the squat, pivot and rotate up toward the left side, pivoting your right foot. Keep your chest up the entire time. Do not let your back round toward the ground. Also do not lean forward to try to get lower to the ground. Sink as low as you can in the squat without your form breaking down then quickly pivot up to each side. As you get comfortable with the move, try to make it as fluid as possible. The move should look like a “U” shape. You will sink down into a little lunge and pivot into a squat before rotating into a lunge on the other side and standing up. Beginners may need to make it look more like a “V” until their hips open up more. Beginners may also need to drop the weight or not go as low.

Farmer’s Walk – To do a Farmer’s Walk, you can hold dumbbells, kettlebells, water jugs or any sort of weights in each hand. Use as heavy a weight as you can grip while maintaining a nice tall posture. Stand up nice and tall with your arms down by your sides and your chest pressed out. Make sure your core is braced so you don’t feel your low back engaging. Holding the weights in each hand begin to walk forward, making sure the weights aren’t resting on your legs. Hold them just off your thighs. Walk around for a set distance or an amount of time, maintaining perfect posture. You want to use weights that challenge you and make you want to drop them just before the time or distance is out. Do not let your head jut forward or your shoulders round. Do not let the weights rest on your legs. Keep your core tight and glutes engaged as you walk with your shoulders down and back and your head up.

Get Up Lunge – To do the Get Up Lunge, start standing with your feet together. Then sit your butt back and sink into a little squat. Then lunge back to half kneeling on the ground. Keep your chest up as you half kneel down. Lunge back on the other leg until you are fully kneeling on the ground. Keep your chest up and back flat as you come to kneeling. Then step one foot forward to return to half kneeling before pushing back up into the little squat. Repeat either lunging back with the same leg or by alternating sides. To make this move harder, add a weight. Beginners may need to add a pad under their knees if they can’t get all the way down to the ground. Make sure that even when you stand up, you don’t completely extend your legs. You want to stay in that little squat even at the top so your legs are working the entire time.

Kettlebell Swings – For Kettlebell Swing form and variations, click here.

The Isometric Stability Workout

by Cori Lefkowith | Apr 2, 2015

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats

ACTIVATION
After stretch and rolling, complete 2 rounds of the circuit below.

CIRCUIT:
10 reps Mini Band Scapular Flyes
10 reps Mini Band Pull Downs
15 reps Mini Band Standing Kickbacks
15 reps Mini Band Lateral Raises

WORKOUT
Set a timer for 30 seconds – 1 minute. Only hold for 1 minute if you can maintain good form the entire time. Switch from one exercise to the next, resting as needed between rounds. Complete 4-6 rounds of the circuit.

CIRCUIT:
30 seconds – 1 minute each side Warrior III
30 seconds – 1 minute Pull Up Hold Variations (you can even move between them during the time)
30 seconds – 1 minute Glute Bridge Hold
30 seconds – 1 minute Dip Hold
30 seconds – 1 minute Banana Hold

CONDITIONING
Set a timer for 5-10 minutes. Perform locomotion (jogging, back pedaling, shuffling, carioca, skips) at 75% of your max effort so your heart rate gets up but you can move consistently the entire time without redlining.

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats

NOTES:
During the Pull Up Holds, you can move between all three, holding only a few seconds at each, or you can pick one to do for all of the rounds or even alternate holds between rounds. You can also do the Glute Bridge as a Single Leg Glute Bridge Hold.

If you do the Single Leg, hold on one side for 30 seconds to 1 minute before switching to the other side. Do not move on to the Dip Hold until you’ve held on both sides. For the Banana Hold, beginners may need to do a variation of the Pelvic Tilt to make sure their abs and not their backs are working.

EXERCISE DESCRIPTIONS:

Mini Band Scapular Flyes – To do the Scapular Flyes, place the mini band around your arms. The closer to your elbow the band goes, the easier the move will be. To make the move harder, place the band around your wrists or hands. Press out on the band so there is some tension and extend your arms in front of you at about shoulder height. Stand up nice and tall and press your chest out, retracting your shoulder blades down and together. Then press out on the band, pulling it as far apart as you can, flying your arms out to the sides. Feel the muscles between your shoulder blades work to pull your arms open. Once you’ve pulled the band as far apart as you can, slowly return to the starting position. Stay in control of the movement the entire time and don’t let the band pull you.

Mini Band Pull Downs – To do the Pulldown, you can either hold the band in each hand or place it around the back of your hands, wrists or even your forearms. Do not hold it in your hands if you can’t keep tension on the band the entire time. To make the move easier, place the band on your arms closer to your elbows. Then with the band around each arm, extend your hands up toward the ceiling. Stand tall, pressing your chest out and squeezing your glutes. Draw your shoulder blades down and back. Then, keeping tension on the band and your arms about shoulder-width apart, pull the band down toward your chest. Feel the sides of your back working to pull the band down to your chest with your chest pressed out and open toward the ceiling. Hold for a second at your chest and then extend your arms back up toward the ceiling. You can either do this move for repetitions or you can hold the band down at your chest for an isometric move. No matter which you do, make sure to consciously engage your back and draw your shoulder blades down and back. Make sure you keep tension on the band the entire time. Also make sure you do not arch your low back as you perform the move. Keep your abs braced so you don’t feel it in your low back.

Mini Band Standing Kickbacks – To do the Standing Kickback, place the band around your ankles. Higher up on your leg will make the movement a bit easier. Face a wall, chair or anything you can use to slightly balance with. Stand with a soft knee while you lift the other foot off the ground and kick it behind you. Keep the leg fairly straight and flex your foot so you are driving the heel back into the wall behind you. Squeeze your glute as you lift. Do not rock forward to try to get the leg up higher. Height doesn’t matter. Just focus on squeezing your glute and keeping your core tight. You may have a very slight lean forward as you stabilize on the standing leg, but you don’t want to rock forward and open up your hip just to kick back higher. Rocking forward may also put the move in your low back instead of forcing your glute to work to lift the leg. Hold at the top and then lower down and repeat on the same side. It may not be a huge range of motion. The important part is to really squeeze the glute and not just hyperextend your low back to kick the leg back higher. If you really struggle to keep from rocking or putting the move in your low back, you may want to lie face down on the ground and try the kickback or use a lighter resistance. Really consciously squeeze your glutes as you lift.

Mini Band Lateral Raises – To do the Standing Lateral Raises, place the band around your ankles. Face a wall, chair or anything you can use to slightly balance with. Stand with a soft knee while you lift the other off the ground and out to the side. Keep the leg straight (but don’t lock out the knee) and lift to the side. Try not to let the toe rotate open so that the move stays focused on your abductors. Keep the foot you are lifting parallel to the foot on the ground. Squeeze your butt as you lift. Do not lean to the side just to lift the leg higher. Keep the core tight and stand up nice and tall. Hold for a second at the top and then lower and repeat. Complete all reps on that side. You may also feel this in the standing glute as well because that leg is working to resist the band and keep you stabile. You may find you lean a little to stabilize on the standing leg on the first one and that is fine. The point is just not to actively lean away to raise the leg up higher or to rock as you lift. If you wish to work your external rotators more, you can then turn your toe open as you lift. Just be aware that it is a different movement and working the muscles in a different way. Beginners may need to use a lighter band or even no band at all to start. They may also find that a Lying Lateral Raise is easier to control.

For descriptions of all of the Isometric Exercises and even more Isometrics to work your core, check out these 10 Core Isometric Exercises.

The Push Up Destroyer Workout

by Cori Lefkowith | Mar 28, 2015

WARM UP
Stretch and Roll Out:
Wrists/Forearms
Chest
Shoulders
Traps

WORKOUT
Complete 3-5 rounds of the Eccentric Push Ups, resting 60-90 seconds between rounds so you do quality reps each and every time. Then rest 2-3 minutes before moving on to the supplemental circuits. Rest 20-40 seconds between rounds of the circuits. Complete 6-8 rounds of each circuit. Rest 2-3 minutes between circuits.

ECCENTRIC PUSH UPS:
3-8 reps Eccentric Focused Push Ups (as slow as possible)

CIRCUIT #1:
20 seconds Push Up Variations
20 seconds Inverted Row Hold or Scapular Wall Hold
20-40 seconds Rest

CIRCUIT #2:
20 seconds Push Up Holds
20 seconds Inverted Rows or Corner Rows
20-40 seconds Rest

COOL DOWN
Stretch and Roll Out:
Wrists/Forearms
Chest
Shoulders
Traps

NOTES:
For this workout to really help you improve your Push Ups, you need to make sure that on the Eccentric Push Ups all your reps are quality reps. You want to make sure you have perfect form and lower yourself down as slowly as possible. You are better off doing 3 perfectly than moving quickly or allowing your form to slightly break down and doing 8 reps. The Eccentric isn’t about volume. Those reps are about quality and doing the hardest variation possible.

Also, it is better to regress the Eccentric by doing them off an incline instead of from your knees so your core has to work like it would with the full Push Up. Also, you can do an Eccentric Only if you are close to a full Push Up, but not quite there yet.

See the Push Up post link below for Eccentric Push Up Form.

For the second two circuits, it is very important that you pick variations you can do for the entire 20 seconds. If you rest during that time, you aren’t going to get as much out of the workouts as you would otherwise.

For the Push Up Variations, mix it up and use this time to work on your weak points. If your chest is weak, do Wide Grip. If your triceps are weak, try Close Grip. If your core is weak, try a Spiderman Variation. If you struggle pushing up from the bottom of the Push Up, try a Dead Stop. Pick variations that help you strengthen your weak points while allowing you to maintain proper form!

For the Push Up Holds, you can use the High Plank or Top Push Up Hold, Mid-Push Up Hold or Bottom Push Up Hold. Mix it up to strengthen different points in your Push Ups and challenge your upper body and core in different ways.

EXERCISE DESCRIPTIONS:
For Stretches, Foam Rolling Moves and all of the exercises in this workout, including Push Up Variations, check out our How To Do A Push Up post.

The 100 Rep Glute Bridge Challenge

by Cori Lefkowith | Mar 22, 2015

WARM UP
Stretch and Roll Out:
Feet
Shins
Calves
IT Bands
Hips/Glutes
Groin
Quads
Hamstrings

ACTIVATION

Complete 1 round of the circuit below.

CIRCUIT:
15 reps Glute Bridges
15 reps Table Top Bridge
10 reps each side Fire Hydrants

WORKOUT

You will first complete all 100 reps of the Glute Bridges before moving on to the supplemental circuit.

For the 100 rep Glute Bridge Challenge, the best you can do with a weight is 5 rounds of 20 reps so pick a weight that is challenging for at least 20 reps if not 10 or even 15. Rest 30-90 seconds between rounds of the Glute Bridges. Do not rest shorter or longer.

If you can’t complete 20 reps in a row, rest and then try again. Your goal is to get the 100 reps in as few sets as possible (aka 5 sets of 20 reps).

Rest 2-3 minutes after you finish the Glute Bridge Challenge then do 3-5 rounds of the supplemental circuit.

GLUTE BRIDGE CHALLENGE:
Pick as heavy a weight as possible and do the 100 reps. Record your weight, rest times and reps/sets. Try to beat that next time, upping the weight if you accomplish 5 sets of 20 reps. This only works if you choose a challenging weight. If you don’t get 5 sets of 20 reps and it takes you 6,7 or even 8 sets to get the 100, keep that weight next time and try again.
100 Reps Weighted Glute Bridges

CIRCUIT:
10-15 reps 3-Count 1/2 Squat, 1/2 Deadlift
8-12 reps Side to Curtsy Lunge
15-20 reps Reverse Hypers

COOL DOWN
Stretch and Roll Out:
Feet
Shins
Calves
IT Bands
Hips/Glutes
Groin
Quads
Hamstrings

NOTES:

After finishing the Glute Bridge Challenge, your glutes should be pretty smoked. While you want to challenge yourself with the exercises in the Supplemental Circuit, you don’t need to focus on using super heavy weights. Just use weights that challenge you for the reps selected.

EXERCISE DESCRIPTIONS:

Glute Bridges – To do the Basic Glute Bridge for reps, bend your knees and put your feet flat on the ground just close enough that you can graze your heels with your fingertips when you stretch your arms down by your side. Your feet should be about hip-width apart. If you put your feet further away from your glutes, you will engage more hamstring than if you keep your heels in closer to your glutes. Bend your elbows to 90 degrees so that only your upper arms are on the ground. Then drive up through your heels and upper back to lift your glutes off the ground. Drive your hips up as high as possible, squeezing the glutes hard. Keep your belly button drawn in so you don’t hyperextend your back. Focus and consciously squeeze your glutes at the top. Do not push backward off your heels. Make sure you are driving straight up and that your knees aren’t caving in. Squeeze your glutes for second or two at the top and lower all the way back down to the ground before repeating. Do not rush through the move. To make the move harder, hold longer at the top or even slow down the lower back down to the ground. A slower tempo means more time under tension and more work for your glutes.

Table Top Bridge – To do the Table Top Bridge, start seated on the ground with your feet flat on the ground in front of you and your hands on the ground behind you. Squeeze your glutes and lift your hips up as high as you can. Lean your head back and press your chest out as you bridge up. Really feel a nice stretch across your chest and shoulders. Keep your core tight as you bridge up. Try to create a “table” with your body. Drive your hips up as high as you can without hyperextending your low back. Really squeeze your glutes at the top. Hold for a few seconds at the top then lower back down and repeat. Keep the core engaged and even do a pelvic tilt at the top so that you engage your glutes without hyperextending your low back.

Fire Hydrants – To do Fire Hydrants, start on your hands and knees with your hands under your shoulders and your knees under your hips. Flex your feet. Then, keeping your arms straight and your foot flexed, raise your right leg out to the side. Keep your knee bent to 90 degrees as you raise and your ankle in line with your knee. Do not let your foot get above your knee or your knee go up above your foot. Your lower leg should stay in line and be parallel to the ground. Hold at the top then lower back down. Make sure to hold for 1-2 seconds. Do not rush through the lift. Make sure you do not bend your arms or lean away from the leg being raised just to get the leg up higher. Squeeze your butt and make sure you feel it activate. Range of motion isn’t important. Feeling the glute raise the leg and hold is all that matters. Complete all reps on one side before switching.

Weighted Glute Bridges – To do the Weighted Glute Bridge, sit on the ground and roll or place the barbell over your hips. Then lie back and bend your knees with your heels close to your butt. Holding on to the barbell, drive your hips up and squeeze your glutes. Make sure you drive through your heels and upper back to lift straight up. Do not let your knees fall open and do not hyperextend your low back as you squeeze your glutes at the top. Hold for a second or two and lower back down. As you lift, you may find you want to press the barbell down and away onto your thighs to help you squeeze your glutes at the top and keep your core engaged. If you start to rush through, you aren’t completing quality reps and should rest. You need to hold at the top.

3-Count 1/2 Squat, 1/2 Deadlift – To do the ½ Squat, ½ Deadlift, start by standing on your right leg. Start to bend your right knee as you drive your left leg back and hinge over. Keep your back flat as you hinge over and sit your butt back. You are going to hinge over as you also squat down on your right leg. Try to touch the ground without rounding your low back. Make sure to sit back in your heel as you squat down. Once you’ve gone as low as you can, you will come back to standing. Try not to touch your left toe down between reps. Hinge back over, sitting your butt back as you bend your standing leg to squat down. Touch the ground and come back up. Go as low as you can each time. The more you bend your knee as you hinge over, the harder the move will be. Slow down the tempo of this move to make it harder. Take 3-5 seconds to squat down and then quickly pop back up to standing.

Side to Curtsy Lunge – Lunging with the left foot, step the left foot out toward “9″ on the clock. As you lunge out to the side, you are going to bend the left knee and sit your butt back. Keep your right leg straight. Both toes should be pointing straight ahead. Keep your left heel down as you sink into the lunge. Push your butt back and keep your chest up. Then drive back up to standing. If you need to, touch your foot down before moving into the Curtsy Lunge. If you don’t need to, move right into the Curtsy Lunge. After performing the Side Lunge, stand up and lunge back into a Curtsy Lunge with your left foot. Step your left foot back behind your right leg. You will reach your left foot back to about “5″ on the clock. Make sure you step far enough back (do not keep your left foot too close to your right) that you can bend both knees and sink down into a deep lunge. Keep your right heel down on the ground and your chest up. Then come back to standing. Make sure that you feel this lunge in the outside of your right butt cheek when you lunge back with the left leg. Then move back into a Side Lunge and repeat on the same side.

Reverse Hypers – Choose Bent or Straight. You can even switch it up each time you do the workout but stick with one the entire workout. To do the Bent-Knee Reverse Hypers (bottom), lie face down on a bench, box or table. Place your hips right on the edge of the bench and hold on to the bench or something in front of you. If your hips are too far on the bench, you are more likely to hyperextend your low back in an attempt to get your hips up higher. Place your heels together and bend your knees to about 90 degrees. Flex your feet. You can choose to turn your toes out to hit a slightly different aspect of your glutes as well. Then, with your knees bent, kick your heels up toward the ceiling, squeezing your glutes to lift. You can sort of drive up and out a bit to really get your glutes to work. Make sure that you squeeze your glutes as you lift and don’t hyperextend your low back just to get up higher. Lift so that your quads are about parallel to the ground and lower back down. Only lift higher if you don’t feel your lower back take over. You want to focus on and make sure your glutes are working to lift NOT your low back. The most important part is that you feel your glutes tighten. Hold at the top for a second or two to feel your glutes work and then lower back down. You can also add weight to make this move harder. To do a Straight-Leg Reverse Hyper (top), you will set up like you are going to do the Bent-Knee Variation, however, you will keep your legs straight. Still place your heels together though. And you can also choose to turn your toes out to hit a slightly different aspect of your glutes. Then, keeping your legs straight, raise your heels up toward the ceiling. Squeeze your glutes as you lift. Lift till your legs are about parallel to the ground and lower back down. Only lift higher if you don’t feel your lower back take over. You want to focus on and make sure your glutes are working to lift NOT your low back. If you do feel your low back, make sure you are pressing your pelvic down into the bench as you squeeze your glutes to lift. Hold at the top and lower back down. Slow down the tempo or add weight to make the move more challenging.

The 20/20/20 Plank Cardio Blast

by Cori Lefkowith | Mar 13, 2015

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats

ACTIVATION

Complete 2 rounds of the circuit below.

CIRCUIT:
20 reps Glute Bridges
10 reps Table Top Bridges
10 reps per side Plank with Reach Back and Out

LOCOMOTION

After stretch and rolling, set a timer for 2-3 minutes and jog, backpedal, side shuffle, carioca, skip, do butt kickers and/or high knees. Move around at about 75% of your max effort to get your heart rate up and blood pumping.

WORKOUT

Set a timer for 20 second intervals. You will perform each exercise for 20 seconds and then rest 20 seconds between rounds. Do not rest between exercises. Once all five rounds are complete, rest 2-3 minutes between circuits. Beginners can even start with 3 or 4 rounds of a circuit.

CIRCUIT #1:
20 seconds Burpee Sit Thrus
20 seconds Plank Inchworms
20 seconds Rest

CIRCUIT #2:
20 seconds Sled Fighting
20 seconds Plank Scorpions
20 seconds Rest

CIRCUIT #3:
20 seconds Split Squat Jumps
20 seconds Plank Jacks
20 seconds Rest

CIRCUIT #4:
20 seconds Towel Taz
20 seconds Advanced Bird Dogs
20 seconds Rest

CIRCUIT #5:
20 seconds Sidewinders with Forward/Backward Walk
20 seconds Plank with Oblique Knee Tucks
20 seconds Rest

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats

NOTES:

Do not rest between exercises and make sure you pick a variation of each move that allows you to work hard the entire 20 seconds.

EXERCISE DESCRIPTIONS:

Table Top Bridges – To do the Table Top Bridge, start seated on the ground with your feet flat on the ground in front of you and your hands on the ground behind you. Squeeze your glutes and lift your hips up as high as you can. Lean your head back and press your chest out as you bridge up. Really feel a nice stretch across your chest and shoulders. Keep your core tight as you bridge up. Try to create a “table” with your body. Drive your hips up as high as you can without hyperextending your low back. Really squeeze your glutes at the top. Hold for a few seconds at the top then lower back down and repeat. Keep the core engaged and even do a pelvic tilt at the top so that you engage your glutes without hyperextending your low back.

Plank with Reach Back and Out – To do the Plank with Reach Back and Out, set up in a Front Plank from your hands and toes with your hands under your shoulders and your feet about hip-width to shoulder-width apart. The wider your feet are, the more stable your base will be. To make the move harder, bring your feet in closer together. Beginners can do this move from their knees. From this Plank position, reach one hand back and across toward the opposite ankle, pushing your butt back and up toward the ceiling as you reach. After reaching back, come back forward, dropping your hips back into the Plank position as you reach forward and out toward the wall in front of you. Do not drop your hips too low and feel your low back engage. Keep your core tight and squeeze your glutes to protect your low back as you come back forward and reach out. You want to fully extend your hips and engage your glutes so you aren’t hyperextending your low back. Reach back and across again with the same hand before reaching back forward. Complete all reps on one side before switching. If you do this from your knees, sit back on your heels and reach back through your legs instead of toward one ankle. Then come back forward into the Plank position from your hands and knees, extending your hips forward as you reach out.

Burpee Sit Thrus – To do the Burpee Sit Thru, start standing with your feet together. Then bend down and place your hands on the ground as you jump your feet back into a Bull Dog position. Unlike the Basic Burpee, you won’t jump your feet back into a plank. You will want to jump your feet back so you are in more of a crawling position with your knees bent. From this bent-knee position, kick one leg under your body and through as you lift the opposite hand to “sit through.” Then bring the leg back under your body as you lower your hand back down and sit through on the other side. You will again kick the leg under your body and through as you lift your opposite hand. You want to rotate all the way through so you could actually sit if you lost your balance. Once you’ve performed a sit thru to both sides, jump your feet back into your hands and come to standing. Jump up off the ground at the top and then repeat the movement. Beginners may find they want to jump back into more of a plank position to make the sit thru easier. Advanced exercisers with more mobility will want to perform the sit thru from more of a bull dog hold starting position. AKA straighter legs makes the movement easier. Move quickly, rotating open and sitting all the way through on each sit thru. For a video of this move, check out this post on Burpees.

Plank Inchworms – To do the Inchworm Plank, set up in a Plank on your forearms and toes with your elbows under your shoulders and your body in a nice straight line down to your heels. Your feet should be only an inch or two apart. Begin to walk your feet in toward your head, keeping your legs straight as you take very small steps forward. Your butt should go up in the air as you walk your feet in and you should feel a stretch down your triceps and lats as you pike up. Try not to round your back as you walk your feet in. Walk in as far as you mobility allows. Beginners will then walk back out, taking small steps while keeping their legs straight. Walking their feet back out, they will return to a Forearm Front Plank with their shoulders over their elbows. More advanced exercisers will jump both feet back out instead of walking back out. If you jump back out, do not let your hips sag toward the ground as you return to the forearm plank. Also make sure that when you jump back out, you return to a perfect Forearm Front Plank Keep your core engaged as you walk in and out.

Sled Fighting – To do Sled Fighting, pick out a square or rectangle of space. Move the sled forward a few steps. Then turn the sled. The move it diagonally. Then rotate it around and move the other direction. Pivot the sled, push and pull, moving it only a few steps in each direction. Keep your movements quick and short around the space. Be careful though pulling it straight back. You will want to move in angles or straight ahead. For a video of Sled Fighting, check out this post on Sled Exercises.

Plank Scorpions – To do Plank Scorpions, set up in a plank position from your forearms. You can do this from either your knees or your toes. Whichever you do, make sure your body is in a nice straight line from your head to your heels or knees. Engage your core and line up your elbows under your shoulders. Bend one leg to 90 degrees with your foot up toward the ceiling. Then kick your foot back over yourself toward the ground on your other side. Rotate your foot over with your core while keeping your hips up and your elbows on the ground. Do not let your butt go way up in the air as you rotate either. Then come back to a front plank and place that foot back down onto the ground. Bend the other knee to 90 degrees with your foot up toward the ceiling. With the knee bent, twist the other foot back over behind you. Alternate kicks behind you until all reps are complete. Feel your abs working to help you twist and kick the foot behind you. You do not actually need to touch your foot down behind. Just focus on rotating without your hips sagging or your butt going up in the air.

Split Squat Jumps – To do Split Squat Jumps, step one foot backward into a lunge. Sink into a deep lunge, bending both knees as if kneeling down to the ground. Then jump up and as you jump, switch into a lunge on the other side. Sink down into the lunge on the other side once you land and then explode back up and while jumping switch back into a lunge on the first side. Beginners may need to do quick step back lunges instead of jumping to switch. The lower you go in the lunge and the quicker you jump and switch, the harder the move will be.

Plank Jacks – To do Plank Jacks, start at the top of a push up with your hands under your shoulders and your feet together. Your body should be in a nice straight line from your head to your heels. Brace your abs then jump your feet out wide to each side as if doing a Jumping Jack. Quickly jump them back in together. Repeat, jumping them back out. Keep your core engaged as you jump your feet in and out. Do not let your butt go up in the air or your hips sag as you jump your feet out wide and then back together. Beginners may need to start by stepping one foot at a time out wide and then back together.

Towel Taz – Check out this post on the Towel Taz for a few different variations you can do.
Advanced Bird Dogs – To do the Advanced Bird Dog, set up in the high plank position from your hands and toes with your hands under your shoulders and your feet about hip-width apart. If you bring your feet closer together, you will make the move more challenging. Lift your opposite leg and arm up as if you are reaching forward and backward toward each wall. Keep your core engaged and squeeze your glutes as you lift the leg and arm. Do not let your body rotate open or your hips sag toward the ground. Do not let your butt go up toward the ceiling. Keep a nice straight line as you lift. Hold for a second or two at the top and then lower back down and repeat on the same side or alternate sides. You can also perform a longer hold to make the move more challenging. To regress the move, you can do the Basic Bird Dog from your knees or you can simply lift only your arm or your leg instead of raising the arm and the leg at the same time.

Sidewinders with Forward/Backward Walk – To do Sidewinders with a Forward/Backward Walk, hold a handle of the rope in each hand. Make sure to step in toward the anchor point. You want slack in the rope. The more slack you have, the harder the move will be. Then with your arms relaxed and hands about shoulder-width apart, rotate your core, pulling your arms to the right. Then rotate to the left and pull your arms and the rope to the left. Use your core to pull the ropes from side to side. You should use your entire core, even using your glutes to power the movement. You won’t fully pivot your feet but you will rotate all the way from your shoulders down to your ankles. Pull powerfully and quickly from side to side creating waves as far down as possible until all reps are complete. As you perform the Sidewinder movement, pulling the rope from side to side, begin to walk forward and backward taking big steps forward and out to the side and then backward. For a video of the move check out these Battling Ropes Moves.

Plank with Oblique Knee Tucks – To do the Plank with Oblique Knee Tucks, set up in a Front Plank from your forearms and toes (advanced) or knees (beginner). Stack your elbows under your shoulders and maintain a nice straight line from your head to your knees or toes. From the Front Plank, rotate into a right Side Plank. Keep your bottom hip up and your shoulder stacked above your elbow. As you move into the Side Plank, reach your left hand up and forward over your head. Lift your top leg up and then bring your elbow and knee together. Stay balanced and keep your bottom hip up. Reach both back out again and then rotate back forward into a Front Plank. Switch to a Side Plank on the other side. Again reach the leg and hand out and then bring them together. Keep alternating sides until all reps are complete. Make sure you keep your hips up, but also don’t let your butt go up in the air as you move through the series.