Full Body Archives Page 13 of 13 | Redefining Strength

The 15-Minute Cardio Core Destroyer

by Cori Lefkowith | Dec 5, 2013

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

WORKOUT

Set timer for 15 minutes. Complete as many rounds of the circuit below as possible, resting only as needed. Record how many rounds and reps you complete.

CIRCUIT:
8-12 reps per side Low to High Band Chops
8-12 reps per side Band Snap Downs
8-12 reps per side Lunge with Chest Press

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

NOTES:
Do not go to failure on any move because that will cause you to need to rest. Stop a few reps short so you can keep moving from exercise to exercise. Rest only as needed because your goal is to do as much work in the 15 minutes as possible.

EXERCISE DESCRIPTIONS:
Low to High Band Chops – Set a band low and set up sideways to the anchor point. Grab the handle and step away from the anchor point until there is not slack in the band. Pivot and bend your knees so the band is outside the knee closest to the anchor point. Keep your chest up as you pivot down. Then, keeping your arms straight, pull the band up and across your body. Stand up and pivot to the other side as you bring the band up and across your body to the outside of your shoulder furthest from the anchor point. Then pivot and squat back down, bringing the band back and across to just outside your knee. Repeat, standing up and pivoting as you take the band from low to high. Complete all reps on one side before switching to the other side. (Bottom photos)

Band Snap Downs – Set a band higher up. Grab the handle and move away from the anchor point facing the band. Grab the band with both hands and pull it down toward one hip. Keep your back flat as you hinge over to pull it outside your hip. Your knees should be slightly bent and you should push your butt back as you lean forward and “snap” the band down toward one hip. Then stand back up and bring it down outside the other hip, hinging over and pushing your butt back. Keep alternating pulls to each hip. Do not let your chest round or your knees lock out.
Lunge with Chest Press – Anchor a band with two handles behind you at about chest height. Go lower if there is no anchor point at chest height. Grab a handle in each hand and face away from the anchor point. Stand with just a slight bit of slack in the band. Bring both hands up to your chest. Then lunge forward on the right side and press out from your chest with your left arm. Press straight out at chest height. Bring your hand back to your chest as you push back off the heel of your front foot to come back up to standing. Then lunge forward on the other side and press out with the other hand. Keep alternating lunges and presses until all reps are complete.

Battling Ropes Conditioning Workout

by Cori Lefkowith | Dec 4, 2013

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

WORKOUT

Complete one 5-minute round of each of the five circuits. Complete as many rounds of the exercises as possible, resting only as needed during the 5 minutes. Rest 1-3 minutes between circuits.

CIRCUIT #1:
5-8 reps per side Stage Coach with Alternating Backwards Lunges
3-5 reps each side Circle Crawls
5-8 reps per side Alternating Leg V-up

CIRCUIT #2:
4-6 reps 6ft Side Shuffle
10-20 reps Sidewinders
4-8 reps each side Sit Thrus

CIRCUIT #3:
5-8 reps per side Alternating Waves with Side-to-Side Lunge
10-20 reps per side Mt. Climbers
10-15 reps Snow Angels

CIRCUIT #4:
5-10 reps per side Lateral Hurdle Hops
10-20 reps Rainbows
5-10 reps per side Plank Reach Back and Out

CIRCUIT #5:
10-20 reps Stage Coach Forward/Backward Hops
5-10 reps each side Plank with Reach Thru
10-15 reps Glute Bridge to Sit Up

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

NOTES:

Do not go to failure on any exercise so you can keep moving quickly. You want to get as much work done in the 5 minutes as possible; therefore, you want to rest as little as possible.

Stop short of being completely fatigued on each exercise so you can keep moving!

EXERCISE DESCRIPTIONS:

Stage Coach with Alternating Backwards Lunges – Loop the rope around an anchor and hold one side in each hand. Pull the rope out straight then take a step or two in. Hold the rope with the handles facing up. Your arms should be bent slightly and your feet should be about hip-width apart. Bend your knees slightly and then as you stand back up, pull up on the ropes with your arms. Then as you slam the rope back down, lunge backward. Move quickly, making small fast waves. Your arms will move faster than you lunge. Don’t worry about big slams. Keep your chest up and shoulders back as you create the waves and lunge backward alternating legs. Don’t round forward. As you advance, step forward closer to the anchor so there is more slack in the rope. Also, lunge more quickly.
Circle Crawls – Set up on your hands and knees. Flex your feet and lift up onto your hands and toes. Your knees should be under your hips and your hands should be under your shoulders. Pretend their is a string attaching your belly button to the ground. You may even want to put something on the ground under your belly button to keep you centered. Then begin to circle over that spot. Do one full circle one direction then switch and do a complete circle the other way. To move in a circle, you will take a step with the opposite hand and leg. Make sure to move both your hands and feet. You do not just want to move your feet and circle around your hands! Beginners may need to do a baby crawl on their hands and knees to start.

Alternating Leg V-Up – Lie flat on your back with your legs out straight in front of you. Beginners will rest the leg not being raised up on the ground while advanced exercisers will keep both feet off the ground at all times. Lift one leg up toward the ceiling. Crunch the upper body up and reach the opposite arm up toward the toes of the raised leg. Then lower that leg and lower your upper body down. Raise the other leg and the opposite arm to touch it as you crunch up. Keep alternating sides.

Side Shuffle – Set up two cones about 6ft apart. Face one direction with your feet about shoulder-width apart. Take a step laterally with one foot and then step the other foot the same way. Shuffle sideways from cone to cone, keeping your chest up.

Sidewinders – Loop the rope around an anchor and hold one side in each hand. Keep more slack in the rope than you would with other battling ropes moves. Relax your arms and stand with your feet between hip-width and shoulder-width apart. Then sweep your arms to the right, rotating through your core even pivoting a little up onto your left toes. Then quickly sweep your arms to the left. Sweep back and forth. Keep your arms more relaxed and only slightly bent. Use your core to push and pull from side to side. You shouldn’t do huge rotations. Your arms and the rope should stay out in front of you. The ropes should make snake-like waves on the ground and swish side to side. They should not move up and down off the ground.

Sit Thrus – Start on your hands and knees. Flex your feet and press up onto your hands and toes with your hands under your shoulders and your knees under your hips. You will then rotate open toward the right and bring your left leg under and through toward where your right hand is. As you bring your left leg forward and through, lift your right hand. You should be almost sitting with your left hand down to support you. Then bring the left leg back through so you are back in the starting position. Next rotate to the left and kick your right leg through and forward as you lift your left hand. Move as quickly as you can back and forth. Beginners may need to move slowly or even start in a more spread out position with their legs out straight.

Alternating Waves with Side-to-Side Lunge – Set your feet nice and wide so that you can go side lunge to side lunge without moving your feet. Hold an end of the rope in each hand. Start with alternating waves and then sink down into a side lunge on one side, bending that knee. Then stay low and move across to a lunge on the other side while keeping the alternating waves going. Do not round your back forward. Keep your chest up nice and tall and your heels down as you create the waves and move side to side.
Mt. Climbers – Set up in a high plank from your hands and toes. Bring your right knee in toward your chest. Then drive the foot back out and bring your left knee in toward your chest. As you bring each knee in, you will just lightly tap the toe of that leg on the ground. Do not put weight on that front leg. Go as fast as you can, alternating knee drives. Mountain Climbers should look like you are “running” with your hands on the ground. Beginners may need to go slowly to start or even put their hands up on a low table or bar to perform incline mountain climbers. Advanced exercisers will want to “run” as quickly as possible or even add sliders or a towel under their feet.

Snow Angels – Start seated on your butt with your knees bent and feet flat on the ground. Advanced exercisers will then lift their feet off the ground while beginners will keep their feet on the ground. Hinge back and reach your arms overhead. Keeping your arms pretty straight arch them down toward the ground as if creating a snow angel. Then sweep them back up, remaining balanced on your butt. Do not round forward. Stay up nice and tall. Keep sweeping your arms until all reps are complete.
Lateral Hurdle Hops – Start with your feet together standing nice and tall. You can place a hurdle on the ground or something else to jump over. Beginners may not want to use anything. Set up sideways to the hurdle. Keeping your feet close together, squat down a little and then jump sideways over the hurdle, landing in a shallow squat. Try to go right back into a hop back over. Beginners may need to pause after every jump. Do not land with legs locked out.
Rainbows – Loop the rope around an anchor and hold one side in each hand. Pull the rope out straight then take a step or two in. Hold the rope with the handles facing up. Keep your hands pretty close together. Rotate the handles outside your right hip and pivot your left leg. Then pull the rope up and then over toward your left hip. Pivot your right leg as you bring the rope to your left hip. Then arch back up bringing the rope up toward your shoulder than back down to your right hip. Keep pivoting and rotating the rope from hip to hip, arching up toward your shoulders as you bring the rope from one hip to another.
Plank Reach Back and Out – This move is done from the hands and either your knees (beginner) or toes (advanced). To do this move from your knee, set up in the top of a push up with your hands under your shoulders and your body in a nice straight line down to your knees. Then sit back on your heels into a “child’s pose” position, reaching one hand back between your legs. Move forward back to the top of the push up as you reach the hand from between your legs out toward the wall beyond your head. You may even extend your hips more toward the ground. Just make sure to keep your abs engaged so that you don’t feel the extension out in your low back. Complete all reps on that side before switching to the other arm.

Stage Coach Forward/Backward Hops – Loop the rope around an anchor and hold one side in each hand. Pull the rope out straight then take a step or two in. Hold the rope with the handles facing up. Your arms should be bent slightly and your feet should be about hip-width apart. Start creating the waves with both arms moving together. As you create the waves, hop forward from foot to foot. Once you go forward a few hops, hop from foot to foot backwards. Keep both arms moving together as you hop. Each hop is one rep.
Plank with Reach Thru – Set up in the high plank position on your hands and knees (beginner) or toes (advanced). Then reach one hand under your armpit and toward the far wall. You don’t just want to reach under your armpit to pat yourself on the back. Make sure your hips stay down as you reach through. Then pivot open, rotating into a side plank. You will reach the hand that reached under your armpit up toward the ceiling while rotating onto the sides of your feet or knees. Then reach the hand back down and under the armpit. Move back into a high plank position. Complete all reps on that side before switching and reaching the other way.

Glute Bridge to Sit Up – Lie on your back with your knees bent and feet flat on the ground about hip-width apart. Bridge up, lifting your hips as high as possible while driving through your heels. Lower your hips back down and let your feet move a little away from your butt. Then sit up, keeping your torso up nice and tall and your feet on the ground. Once you sit all the way up, lie back down, bring your feet back in and then bridge back up.

Battling Ropes Interval Workout

by Cori Lefkowith | Dec 4, 2013

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

WORKOUT

Perform 3-6 rounds of each exercise. Rest for 1-2 and a half minutes between rounds (1 minute advanced, 2 and a half minutes beginner).

CIRCUIT #1:
1 minute Stage Coach

CIRCUIT #2:
1 minute Sidewinders

CIRCUIT #3:
1 minute Alternating Arms Waves

CIRCUIT #4:
1 minute Rainbows

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

NOTES:

Go as fast as you can for the entire minute. Beginners may need to start with 30 seconds if they haven’t used the ropes much.

EXERCISE DESCRIPTIONS:

Stage Coach – Loop the rope around an anchor and hold one side in each hand. Pull the rope out straight then take a step or two in. Hold the rope with the handles facing up. Your arms should be bent slightly and your feet should be about hip-width apart. Bend your knees slightly and then as you stand back up, pull up on the ropes with your arms. Then as you slam the rope back down, squat back down just a little. Move quickly, making small fast waves. Don’t worry about big slams. Keep your chest up and shoulders back as you create the waves. Don’t round forward or keep your legs locked out. Create as many waves as possible. As you advance, step forward closer to the anchor so there is more slack in the rope. (Alternating Arms Top, Stage Coach Bottom)

Alternating Arms Waves – Loop the rope around an anchor and hold one side in each hand. Pull the rope out straight then take a step or two in. Your arms can be straight or bent depending on which is more comfortable. Your feet should be about hip-width apart. You can be more in a squat or your legs can be straighter. Don’t be afraid to use your legs as you create waves and either move up and down with them together or slightly step one foot at a time. To create the waves, lift one arm up as you pull the rope down with the other. Then switch pulling one up and the other down. Alternate as quickly as possible using the legs as needed.
Rainbows – Loop the rope around an anchor and hold one side in each hand. Pull the rope out straight then take a step or two in. Hold the rope with the handles facing up. Keep your hands pretty close together. Rotate the handles outside your right hip and pivot your left leg. Then pull the rope up and then over toward your left hip. Pivot your right leg as you bring the rope to your left hip. Then arch back up bringing the rope up toward your shoulder than back down to your right hip. Keep pivoting and rotating the rope from hip to hip, arching up toward your shoulders as you bring the rope from one hip to another.

Full Body Cardio Parfait

by Cori Lefkowith | Dec 4, 2013

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

WORKOUT
With this workout, you will end up completing 10 rounds. Each round you will start over at the top of the list, adding a new exercise each round until you complete all 10 exercises on the tenth round.

CIRCUIT:
10 reps Cherry Bombs
20 reps Skater Hops
10 reps Rainbow Slams
20 reps each side Mountain Climbers
10 reps Ski Jacks
20 reps each side Russian Twist with Med Ball
10 reps Med Ball Slams
20 reps Alternating Forward Lunges
10 reps Plank Jacks
20 reps Wall Ball

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

NOTES:

You may need to use a lighter med ball for throws and a heavier one for slams but you can use the same for both as long as you choose a weight that allows you to maintain good form while still challenging you.

Complete the workout as quickly as possible while maintaining good form. Rest only when needed. Record your time and try to beat it next time!

EXERCISE DESCRIPTIONS:
Cherry Bombs – Sit on your butt and draw your knees into your chest. Wrap your arms around your shins and lift your feet off the ground. Then open your arms and lie back, straightening your legs out wide and let your body open toward the ground. You should almost look like a big X on the ground with arms and legs out and open. Then come back to seated and draw your knees back in. Your feet should stay off the ground the entire time.

Skater Hops – Start to one side of the space you have to use. You are going to jump lateral, hopping from one foot to the other while trying to move as quickly and cover as much distance as possible. If you start to the right, you are going to push off your right leg and push yourself laterally as far as you can. When you land, you will land on your left leg. Keep your chest facing straight ahead. As you land, sink into a variation of the skater lunge. Then push off your left leg and jump back right, landing on your right foot. Try not to touch the other foot down when you land. Only touch if you need to. Beginners may need to go slower and not jump as far. As you advance, do not pause on either side of the jump to balance. Also, make sure you are jumping as far as quickly as possible.

Rainbow Slams – Grab a med ball. Pivot your back foot, raise your hands overhead and slam the ball down to one side of your body. Squat a little as you throw and pick it up. When you pick it back up, pivot and rotate to slam the ball down on the other side of your body. You are basically creating an arch or “rainbow” over your head by slamming it from overhead on each side.

Mountain Climbers – Set up in a high plank from your hands and toes. Bring your right knee in toward your chest. Then drive the foot back out and bring your left knee in toward your chest. As you bring each knee in, you will just lightly tap the toe of that leg on the ground. Do not put weight on that front leg. Go as fast as you can, alternating knee drives. Mountain Climbers should look like you are “running” with your hands on the ground. Beginners may need to go slowly to start or even put their hands up on a low table or bar to perform incline mountain climbers. Advanced exercisers will want to “run” as quickly as possible or even add sliders or a towel under their feet.

Ski Jacks – These are a variation of the basic jumping jack. Stand with your feet together and your arms by your side. Then jump one foot backward a bit and raise that arm overhead as you swing the other arm back. Jump and switch the other arm up and the other foot back. It sort of looks like you are cross country skiing. One rep is both sides.

Russian Twist with Med Ball – Balance on your butt with your knees bent and feet off the ground. Hinge back a little with your upper body, maintaining a nice tall posture. Hold a med ball in both hands. Rotate your upper body and arms from side to side, touching the ball to the ground by each hip. Keep your feet off the ground the entire time and move as quickly as possible.

Med Ball Slams – Hold a med ball in both hands. Reach up and overhead, straightening your arms up and back. Then slam the ball straight down between your legs. Squat as you throw it down and pick it up. Repeat quickly.

Alternating Forward Lunges – Stand with your feet together. Step one foot forward and sink down as if you are going to kneel on the ground. Your back heel will come up as you sink down. Bend your back knee as close to the ground as possible. Make sure your front heel stays on the ground. Even though you are lunging forward, when you sink down, you want your weight to be centered and not continue to move forward. Then come back up and drive back to standing by pushing off your front heel. Keep your torso up nice and tall. Do not lean forward. Then lunge forward on the other side. Beginners may not want to lunge as low. Advanced exercisers may want to add a little weight by holding dumbbells at their side. They can also hold the med ball at their chest to add weight.
Plank Jacks – Start in the top of a push up. Your hands should be under your shoulders and you should be on your toes with your feet together. Squeeze your glutes and draw your belly button in toward your spine. Then jump your feet out as wide as you can. Quickly jump them back in. Repeat jumping them in and out as quickly as possible until all reps are complete.

Wall Ball – Hold a med ball in both hands at your chest. Squat down with your feet between hip-width and shoulder-width apart. As you explode up, press the ball from your chest throwing it as high up as you can. You can throw it up against a wall if you want to. Do not squat too low. When you explode up, don’t be afraid to jump off the ground. You can either catch the ball when it comes down or you can pick it up off the ground. When you catch it, go right back into a squat and repeat.

The Full Body Kettlebell Workout

by Cori Lefkowith | Dec 4, 2013

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

WORKOUT

Complete 3-5 rounds of the circuits below. Rest 30 seconds to 1 minute between rounds and 1-2 minutes between circuits.

CIRCUIT #1:
8-15 reps Goblet Squat
8-12 reps per side Single Arm Kettlebell Chest Presses

CIRCUIT #2:
8-15 reps per side Bulgarian Split Squat
8-15 reps per side Renegade Row

CONDITIONING
Complete 3-5 rounds of the exercise below.
30 seconds on, 30 seconds – 1 minute off
Farmer’s Walk

NOTES:

This workout involves a couple anti-rotational moves – the chest presses and the renegade rows. Keep your core tight on both and fight your body’s urge to rotate. Advanced exercisers will want to go heavy on these lifts and may even work down toward their five rep max. Beginners will want to stick with lighter reps in the higher rep range.

EXERCISE DESCRIPTIONS:

Goblet Squat – Take one kettlebell and turn it upside down, holding it on the bell. Set your feet between hip-width and shoulder-width apart. Keep the kettlebell in at your chest. Draw your belly button in toward your spine. Sit your butt back and keep your weight in your heels as you squat down. Keep your chest up and don’t let your back round forward. Sink your butt down as low as you can, keeping your heels on the ground. Then, driving through your heels, come back to standing. Do not lean or rock forward as you stand up. Come all the way up and squeeze your glutes at the top then sink back down. You may also do a double racked kettlebell front squat to make the weight heavier if you don’t have a single bell heavy enough.

Single Arm Kettlebell Chest Presses – Beginners may lie on their backs on a bench while more advanced lifters will want to hold a glute bridge with only their upper back on the bench. Slide your hand through the handle and rest the kettlebell on the back of your forearm. With your back on the bench (and in either a glute bridge or complete on the bench), press the kettlebell up toward the ceiling. When your arm is straight, lower the weight back down toward your chest. Do not let your elbow flare way out. Once you bring the kettlebell down to your chest, press back up. Do not let your body rotate as you press. Keep your core tight and your glutes engaged. Complete all reps on one side before switching. If you do not have a bench, you may do this move on the ground.

Bulgarian Split Squat – Place your back foot up on a table, bench, chair or box. Do not let the chair or bench be too high. Hop your front foot out so you are in a nice wide stance with your back foot up on the box. Then sink down, dropping your back knee toward the ground. Really sit back into the lunge. Make sure you aren’t going forward and that your front knee is not going past your toe. You should feel a nice stretch in the front of the leg that is back when doing this move. Beginners may want to use a super low box or do the move from the ground.

Renegade Row – For this move you will need two kettlebells. Set them on the ground just outside your chest. Set up in a high plank position with each hand on a kettlebell handle. Beginners may need to do this from their knees while more advanced exercisers will do this on their toes. If you are doing this on your toes, set your feet between hip-width and shoulder-width apart. A wider stance will make the move easier by making it easier to balance. Once in the plank, row one kettlebell up toward your chest, driving your elbow up toward the ceiling. Row the bell all the way up to your chest just below your pec. Keep your core tight and squeeze your glutes. Do not let your hips go up toward the ceiling or rotate to the side. After rowing the weight up to your chest, lower the weight back down and then row up on the other side. Keep alternating until all reps are complete.

Farmer’s Walk – Hold heavy kettlebells in each hand. Do not let them rest on your legs. Hold them just off your thighs. Walk around for 30 seconds, maintaining perfect posture. You want to use weights that challenge you and make you want to drop them just before the time 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.