 | Jump Rope (basic 2 feet)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
Continue for the prescribed number of jumps or time.
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5
| 3-Minutes
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 | Bicycle Crunch
1) Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2) Start position: Place hands behind head. Straighten right leg.
3) Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, bring right knee towards chest.
4) Return to start position and repeat with the left leg.
5) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
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5
| 30
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 | Single Leg Crunch
1. Sit in upright position on flexaball with feet flat on floor.
2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor.
3. Place hands behind head with elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. Extend one leg straight out and off the ground.
4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up.
Return to start position and repeat with the other leg off of the ground.
Trainer Comments:
AMRAP-as many reps as possible | 1
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3
4
5
| AMRAP
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|
 | Incline Hip Raise
Lie and an incline bench with your head at the top and your feet towards the lower side.
Starting position: Bring your knees to your chest and curl your hips up towards your shoulders.
Return to the starting position.
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5
| 30
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 | Alternating Dumbbell Bench Press
1. Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.)
2. Start position: Lie onto your back and bring the DB’s to your shoulders. Press one DB up directly above the chest with palm facing forward.
3. Lower the DB keeping your forearms perpendicular to the floor and your hands aligned at the mid to lower chest level and then press with the other arm.
4) Let your upper arms go slightly past parallel to the floor and press the DB’s up to the start position.
5) To end the exercise, place the DB’s on shoulders and return to the seated upright position.
6) Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. Hyperextension or arching of the back may cause injury. Never lock out elbows.
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5
| 15
12
10
8
6
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 | Standing Military Press
1. Sit in upright position or stand with feet shoulder width apart and knees slightly bent.
2. Start position: Position barbell to ear level with an overhand grip (palms facing forward).
3. Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.
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4
5
| 15
12
10
8
6
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 | Bent Over Cable Extension
1) Stand in an upright position. Grasp bar with shoulder or medium width with overhand grip.
2) Start position: Bend forward so your body is at a 45 degree angle.
3) Lower bar behind head by bending elbows to 90°. Elbows should remain pointing forward.
4) Return to start position with elbows extended
5) Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulder stabilized throughout movement.
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5
| 15
12
10
8
6
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 | Pull Over
1) Sit in upright position on flexaball with feet flat on floor.
2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on mid to upper back region (you may rest head on flexaball). Raise hips to create a “table top” position parallel to floor.
3) Place dumbbell on chest with handle perpendicular to chest. Grasp DB as shown.
4) Start position: Extend elbows and raise DB even with the eye-line.
5) With elbows slightly bent, lower DB back even to slightly below head level.
6) Return to start position.
7) Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. Hyperextension or arching of the back may cause injury. Never lock out elbows. If maintaining stability is difficult, lower hips below parallel until stability is established. | 1
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5
| 10
8
6
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 | Jump Rope (side to side)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
When you are jumping and the rope is above your head swing your legs out to the side and return your feet together before the rope swings under your feet again.
Continue for the prescribed number of jumps or time.
Trainer Comments:
60-second intervals. 30-work/30-recover | 1
2
3
4
5
| 12-Minutes
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