Full Body
Curl, Squat, Mc Cheater,
All this is 1 rep(OMG).
CURL. Dumbbells at your hips. keep elbows locked to your side. Bend elbows and bring dumbles just under your chin.
SQUAT. Feet shoulder width apart. Hinge hips back(Stick out your butt) Keep head and chest up. Nothing should come over your toes. Return to starting position.
MC CHEATER. With dumbbells in hand bend down and jump feet back. Bring feet back towards chest and stand.
Curl, Squat, Mc Cheater, Spiderman
Its all in the name. we will do 1 curl, 1 Mc cheater, 1 Spiderman(ES) equals All that is 1 rep(OMG).
CURL. dumbbells at your hips. keep elbows locked to your side. Bend elbows and bring dumbles just under your chin.
SQUAT. Feet shoulder width apart. Hinge hips back(Stick out your butt) Keep head and chest up. Nothing should come over your toes. Return to starting position.
MC CHEATER. With dumbbells in hand bend down and jump feet back. Bring feet back towards chest and stand. SPIDERMAN. In a high plank Bring your right knee to your right elbow. Repeat on other side.
SPIDERMAN. In a high plank Bring your right knee to your right elbow. Repeat on other side.
Curl, Squat, Mc Cheater, Spiderman, Renegade Row.
I know a lot to this one but, Its all in the name. we will do 1 curl, 1 Mc cheater, 1 Spiderman(ES), 1 Renegade Row. SO…. all that is 1 rep(OMG).
CURL. dumbbells at your hips. keep elbows locked to your side. Bend elbows and bring dumbles just under your chin.
SQUAT. Feet shoulder width apart. Hinge hips back(Stick out your butt) Keep head and chest up. Nothing should come over your toes. Return to starting position.
MC CHEATER. With dumbbells in hand bend down and jump feet back. Bring feet back towards chest and stand.
SPIDERMAN. In a high plank Bring your right knee to your right elbow. Repeat on other side.
RENEGADE ROW. In a High Plank Pull the Dumbbell up to your chest. Keep your arm brushing your side. Return to starting position and repeat on other side. Do not let your hips move side to side to much. Keep core tight. The closer your feet are the harder it gets. So for a modification spread those feet apart.
Jump Knee Tuck
With everything you have jump up as high as you can. At the highest point of Your jump bring your knees to your chest. Land and do it again. Continue for RX time or reps.(MODIFICATION) a nice high Squat Jump or a nice deep Squat(No Jump) will do just fine until your ready for the Jump Knee Tuck.
High Plank low Plank Wiper
Begin in a low plank position. Press up with each arm to a high plank position. Now do your wiper(In high plank open and close the feet). Return back to low plank. Repeat the process for RX reps or time.
Low Jacks
This is just like a regular old Jumping Jack accept we will be staying in a squat position. Keep those knees bent at all times. No standing up. (MODIFICATION) Do one foot at a time but still continue with the arms going up over your head and stay in the ISO squat position.
Chair Pose To Reverse Lunge
Begin with your Feet together. Now bring your hands up over your head. Squat down and bring one foot back to a over head reverse lunge. Bring feet together but don’t stand up, stay in the over head squat. Now take the other leg back to the reverse squat. Repeat for RX reps or time.
Jump Knee Tuck Burpee
Begin by doing a Burpee. At the end when we jump. Lets jump as high as we can and bring your knees to your chest. Land and get right into your burpee. Continue for RX time or reps.(MODIFICATION) a nice high Squat Jump or a nice deep Squat will do just fine until your ready for the Jump Knee Tuck.
Skip Lunge Burpee
Start with a Burpee. Instead of doing the big jump at the end of the Burpee we are going to do Two skip Lunges.(Reverse Lunge a small hop and switch feet in the air.(MODIFICATION) A Reverse Lunge in place of the skip Lung.
Low Plank Jacks
Begin in Low Plank. At the same time Power up and spread your feet and arms at the same time. This one is a rough one. (MODIFICATION) In low plank move your right foot and your left arm to the side. Then repeat on other side. Try to move arm and foot at the same time.