1. Dumbbell Power Cleans
How to do it: Stand with a dumbbell in each hand, feet shoulder-width apart. Lower the weights toward to the floor by pushing the hips back and keeping chest lifted and shoulders slightly in front of dumbbells. Push through your heels to extend your hips and simultaneously curl the dumbbells toward your shoulders, ending in partial squat. Finish by standing tall with dumbbells resting on shoulders. That’s one rep.
Recommended sets/reps: 4 sets of 12 reps.
2. Overhead Walking Lunges
How to do it: Hold a resistance band or jump rope with both hands directly overhead, arms straight. Keeping your shoulders externally rotated to support the back, step your left foot forward and bend both knees into a lunge. Press through your left heel to stand, then step your right foot forward and repeat. That's one rep.
Recommended sets/reps: 4 sets of 12 reps.
3. Bench Runners
How to do it: Stand directly in front of a box with your right foot firmly placed on top of the bench and your left foot on the floor. Tap the box with your right foot and immediately switch feet, touching the box with your left. That's one rep.
Recommended sets/reps: 4-5 sets of 10 reps.
4. Lateral Toe Taps
How to do it: Place a cone, dumbbell, kettlebell, or some kind of target between your feet. Begin with your right foot on top of the target, keeping your weight in your left foot. Quickly switch feet so that your left foot is on the target. That's one rep. Continue alternating feet while lightly tapping your toes on the target.
Recommended sets/reps: 6-8 sets of 8 reps.
5. Rollbacks
How to do it: Start in standing position. In one motion, sit down onto floor and roll back, driving hips and heels up towards the ceiling. Roll back to return feet to the ground and come back to stand. That’s one rep.
Recommended sets/reps: 4-5 sets of 10 reps.
6. Mini-Band Frog Jumps
How to do it: Stand tall, with a mini resistance band placed below your knees, feet a little wider than hip-width and slightly turned out. Squat down and place your hands on the ground between your legs, keeping your chest and chin up. Spring off your bent legs, throwing your arms into the air so your body is fully extended at the top of the jump. Bring your arms back down as you land in the frog squat position. That’s one rep.
Recommended sets/reps: 6-8 sets of 8 reps.
7. Jumping Split Squat
How to do it: Extend your left leg behind you, ball of foot touching the ground. Keeping your chest upright and core tight, bend both knees to lower your hips until your knee is at a 90 degree angle. Drive through your right heel to explode off the ground. Land softly, then repeat.
Recommended sets/reps: 4 sets of 12 reps.
8. Mountain Climbers Pushup
How to do it: Start in a high plank, shoulders over wrists, hips tucked up toward belly button and ribs drawn toward hips. Drive one knee toward your chest, then the other. After alternating eight times, perform two pushups, keeping your shoulders forward and elbows back toward ribs.
Recommended sets/reps: 6-8 sets of 20 seconds.
9. Dumbbell Thrusters
How to do it: Hold dumbbells at shoulder height, elbows bent and palms facing each other, feet shoulder-width apart. Bend your knees and sit your hips back to lower into a squat. Explode back up, pushing the dumbbells directly overhead until arms are fully extended. Pause, then lower the weights as you squat. That's one rep.
Recommended sets/reps: 6-8 sets of 8 reps.
10. Dumbbell Seesaw Press
How to do it: Stand with feet hip-width apart and weights at your shoulders. Extend one weight to an overhead position while holding the opposite weight at the shoulder. Alternate the weights, allowing them to move at the same time. That's one rep.
Recommended sets/reps: 4 sets of 12 reps.
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