After warming up on the treadmill for 5-10 minutes, perform each exercise for 30 seconds. Do 4 rounds with no rest— so move to the next exercise as fast as you can.
Weighted Step-ups with Upright Row (Right leg only)
Lateral Side Skis
Weighted Step-ups with Upright Row (Left leg only)
Chest Press
Bench Crunches
Spider Jumps
Triceps Weighted Dips
Bench Crunches
Bench Lunges (Right leg only)
Bench lunges (Left leg only)
Exercise notes
Lateral Ski – Begin with feet together. Jump laterally pushing off with left foot and land on right foot. Your left foot will cross behind the right leg while you bend forward and touch the ground with your left hand. Then repeat the motion to the other side. Get LOW and jump FAR!
Bench Crunches – Positions yourself as shown in the picture. Make sure to keep good posture throughout the exercise and keep abs in tight to support your lower back.
Spider Jumps – Perform as shown in the picture. When you jump, transition all your weight to your arms in the up position.
Triceps Weighted Dips – Sitting on a bench or chair, grab onto its edge with your hands approximately shoulder-width. Extend your feet out in front of you to make a 90-degree angle. Position a dumbbell between your legs and lower your body down by bending your elbows; stop when your upper arms are about parallel to the floor. Then, push back up and tighten your triceps.
Bench Lunges – Positions yourself as shown in the picture. Make sure to come down to make a 90-degree angle, keep weight in the heel, and come only three-fourths of the way back up. To make the exercise more challenging, add dumbbells; to make it less challenging, use a lower bench.
