Column: Turn up the Heat!

Timing – 10 reps x 5 sets of each exercise with a 10 second rest between each set.

Rest 1 minute before moving onto exercise #2.  Repeat until you move through the entire list completing each exercise completely.

Exercise

Description

1.

Med Ball Slams

As hard as you can slam a medicine ball starting with arms overhead

2.

Med Ball Twisting V-sit

Add knee tucks for advanced

In the V-sit position tap the floor with the medicine ball side to side.  Both sides tapped count as 1.

3.

Bench Hop Overs

Grab a bench with hands on both sides at one end with your feet beside one side of bench.  Hop over to clear the bench continuously for 10 counts. Use end of bench and hop side to side kicking up heels if you cannot clear the bench.

4.

Stepper Jumps – 10 leg

Using a stepper or the stairs, pop off the step one foot at a time and switching feet quickly

5.

Glute Bridge w/weight or med ball on hips.

Lying on back with butt lifted high off the floor and heels dug in, toes pointing up.  You should have a straight line from your shoulders to your knees in the up position.  Hold for 10 seconds then add 5 pulses at the top.  That’s 1.  Repeat for 10 reps.

6.

Squat Jump – med ball or DB overhead

No need to go too deep here, just do what you can for 10 continuous squat jumps.

7.

Incline Push

Position yourself on an incline, whether it be the wall, bench, stairs or equalizer rails, whatever you got.  From the incline, do a push up and push off as explosively as you can.

8.

Super Skaters

Side to side hoping with arms swinging and torso low as if you are a speed skater racing down the rink.  Be mindful of your form and full body movement.

9.

Front Pillar Climbs (i.e. front plank)

In the front plank position on your elbows (whether it’s on the incline or on the floor), using your arms climb up to the push up position and back down again.  Repeat for the 10 count all on one side leading the push.  Switch lead side each set.