I am so excited for the next 30 days and the adventure we are going on together. You need only 10 minutes a day, 5 days a week, for the next 30 days to burn calories and fat, build sexy lean muscle, and get you in the fittest shape of your life with PHIITTER!
Each day you will find two videos, one is the introduction to the lesson. Watch this carefully to be sure you are using proper form and technique for each exercise in the workout.
The second is your daily workout. Once you have the technique memorized, you will only need to watch the workout video for that day.
There are 5 videos in the program. The videos rotate throughout the month, so you will repeat the 5 videos throughout the month! You can check your calendar located under the second tab in the program to see which videos you are supposed to be doing on which days. Week Two kicks off with Day Two and rotates from there.
Repetition is crucial in both feeling and seeing results, as you are targeting specific areas of the body to maximize your results!
I encourage you to mix and match the levels of difficulty to challenge yourself and incorporate a new routine each week!
Set a schedule 5 days a week to devote these 10 minutes for yourself. No excuses! In 30 days you will be a more confident, fitter, better version of yourself.
As you start today, you will take a "Before" picture of yourself. This will be used to help you see your progress. We will do this on Day 1, Day 15, and Day 30 so that you can see the great progress you are making, and the changes to your abs.
Envision yourself having the abs you have always wanted! Now, let's get started!
~ Kari
Click above to watch our welcome video!
Level 1
EMOM 10 (Every Minute On The Minute)
ODD- 20 Pop Squat Touch (Squat +Opposite Knee To Elbow) + Max Effort Extreme Mountain Climbers
EVEN- 8 Squat Thrusts (Step) + Max Effort Seal Jacks (Step)
Level 2
EMOM 10 (Every Minute On The Minute)
ODD- 12 Dumbbell Snatches + Max Effort Explosive Extreme Mountain Climbers
EVEN- 7 Burpees (Step) + Max Effort Dumbbell Jacks (Step)
Share your progress with me on social on my Instagram, Facebook, or Twitter page or Send them to me at BeforeandAfter@PearcePointers.com with the hashtag #PHIITTER. Good luck!
Some important things to keep in mind before we start...
- You can do this workout anywhere you have access to a floor. No equipment is necessary!
- Nutrition for these next 30 days is important! Try to eat clean, and stay hydrated. Hydration is key!
- Each day, I will introduce the movements we will be doing in our workout. Follow the technique closely to ensure you get the maximum benefit of the exercise.
Level 1
Pop Squat Touch (Squat +Opposite Knee To Elbow)
1. Start standing tall with your feet hip width apart.
2. From here, jump your feet out so they are shoulder width apart and squat down by bending your knees and pushing your knees out to both sides
3. As you squat down, bring your right hand in front of you and reach down to the floor.
4. Tap the floor with your right hand.
5. After your hand touches the floor, stand up as you jump your feet back together.
6. Repeat while touching your left hand to the floor.
Low Impact Modification- Squat +Opposite Knee To Elbow
1. Start standing tall with your feet shoulder width apart and hands behind your head with your elbows out to either side.
2. Squat down by bending your knees and pushing your knees out to both sides.
3. Stand up while keeping your chest up tall.
4. From here, twist your torso and bring your right knee up towards your left elbow.
5. Squat down again and repeat on your opposite side.
6. Continue to alternate back and forth between sides.
Extreme Mountain Climbers
1. Start in a push-up position. Make sure that your shoulders, hips, and ankles are all making a straight line and your core is engaged.
2. While keeping your core tight, bring your right foot up and place it just outside of your right hand.
3. After you place it flat on the ground, step the right foot back and place it on the ground so you are back in the starting position.
4. Then bring your left foot up and place it just outside of your left hand.
5. After you place it flat on the ground, step the left foot back and place it on the ground so you are back in the starting position.
6. Continue to alternate bringing your knees towards your chest.
7. While performing this exercise, make sure your knees are lifted off the ground.
8. If you cannot get your foot all the way up to the outside of your hand, just bring it up as far as possible.
Squat Thrusts (Step)
1. Start standing tall with your feet together.
2. Bend your knees, reach down to the ground and get your hands as close to your feet as you drop down.
3. Jump your feet behind you so that you are in a high plank position with your core nice and tight.
4. Then jump your feet back in and explode up to jump in the air.
5. Repeat for the designated number of reps.
*If you want to keep it low impact, you can step your feet back and forth instead of jumping them.
Seal Jacks (Step)
1. Start in a standing position with your feet together and your arms straight out in front of you.
2. Keeping your chest tall and your shoulders back, jump both legs out and swing your arms straight out to the sides.
3. Jump your legs back in as you bring your arms back so they are straight in front of you.
4. Repeat for reps.
*Make sure to stay soft on your knees and light on your toes throughout this movement. Also if you cannot jump, you can also step your feet in and out. Alternating legs with each rep.
Level 2
Dumbbell Snatches
1. Start in a standing position with your shoulders back, hips slightly wider than hip width apart and one dumbbell facing forward in between your feet.
2. Lower yourself into a squat position with your right hand reaching for the dumbbell and left hand going straight out and behind you.
3. Grab hold of the dumbbell with your right hand.
4. Explode your full body up and bring the dumbbell up towards the ceiling, keeping it close to your body while you are raising it. Extend your arm up until it is completely straight.
5.Begin to bring the dumbbell back down and switch hands when the dumbbell is below eye height.
6. Tap both sides of the dumbbell to the ground.
7. Explode your full body up and bring the dumbbell up towards the ceiling, keeping it close to your body while you are raising it. Extend your arm up until it is completely straight.
*If you don’t feel comfortable switching the dumbbell in the air, you can switch hands with the dumbbell on the ground instead.
Explosive Extreme Mountain Climbers
1. Start in a push-up position. Make sure that your shoulders, hips, and ankles are all making a straight line and your core is engaged.
2. While keeping your core tight, bring your right foot up and place it just outside of your right hand.
3. After you place it flat on the ground, jump the right foot back as you jump your left foot forward.
4. Your left foot will land by your left hand and your right foot will land back where it started.
5. From here, jump your left foot back to the starting position as you jump your right foot back up by your right hand.
6. Continue to alternate back and forth.
7. While performing this exercise, make sure your knees are lifted off the ground.
8. If you cannot get your foot all the way up to the outside of your hand, just bring it up as far as possible.
Burpees (Step)
1. Start in a standing position with your feet hip width apart.
2. Bend at your knees and hinge at your hips to get your hands as close to your feet as you drop down.
3. From here, jump or step your feet out so they are behind you.
4. Drop to the floor so that your chest and thighs touch the floor.
5. Jump or step your feet in as you press yourself up off of the ground.
6. Stand Up.
7. Jump up with your arms above your head.
*If you don’t feel comfortable jumping your feet in and out, you can step them as well but the goal is to jump!
Dumbbell Jacks (Step)
1. Start in a standing position with your feet together and hold one dumbbell with both hands right up in front of your chest.
2. Jump your feet out and punch your dumbbell straight up towards the ceiling.
3. Jump your feet back together and lower the dumbbell down to your chest.
*Make sure to stay soft on your knees and light on your toes throughout this movement. Also if you cannot jump, you can also step your feet in and out. Alternating legs with each rep.
]]>Welcome to Day Two of PHIITTER!
You have made it through Day One and you are stronger and better for it! Your lower body might be feeling a little sore from yesterday as well, that means it was a success!
Let's continue our work.
Level 1
2 Rounds
AMRAP 4 (As Many Reps As Possible)
- 16 Skaters (8 Each Way) (Step)
- 12 Side To Side Squat Shuffle (Step)
- 8 Push-Ups + Knee To Elbow (4 Each Side)
Then 1:00 Max Effort
- Air Squats With A Pulse
Level 2
2 Rounds
AMRAP 4 (As Many Reps As Possible)
- 16 Alternating Dumbbell Swings
- 12 Side To Side Squat Shuffle
- 8 Spiderman Push-Ups (4 Each Side)
Then 1:00 Max Effort
Squat Jumps WIth A Pulse
Level 1
Skaters (Step)
1. Start in a standing position with your back straight, abs/core engaged and legs shoulder width apart.
2. Step your left foot back to the right side so it is at a diagonal behind you and lower your knee towards the ground.
3. Tap your hand to the ground once you have lowered yourself towards the ground and keep your chest up throughout the movement.
4. Explode up and hop to your right to repeat the movement on the opposite side.
*To keep it low impact, you can step it from side to side instead of jumping.
Side To Side Squat Shuffle (Step)
1. Start standing tall with your feet together, shoulders back and core engaged.
2. Lift and step your left leg out to the side.
3. As you are lowering your left leg, go down into a squat. The goal is for your hip crease to pass below your knees.
4. Stand up out of the squat position, jump and shuffle your legs so they come together in the air and your right leg then goes out to the right.
5. You should land with your feet shoulder width apart and then go down into another squat.
6. Stand up out of the squat position, jump and shuffle your legs so they come together in the air and your left leg then goes out to the left.
7. Repeat steps alternating legs.
*You can keep your hands together at chest level or have your arms straight in front of you based on what you find most comfortable.
Also, if you don’t feel comfortable jumping from side to side, you can step instead for a low impact modification.
Push-Ups + Knee To Elbow
1. Start on the floor, on your hands and toes. Head neutral.
2. You should be in a nice straight line from your shoulders, to your core, to your heels.
3. Be aware of your hips. Do not raise them up or dip them down. Stay in a straight line.
4. Abs engaged and bottom squeezed tight for support.
5. Keep your arms close to your sides. This will help you to use your shoulders, chest, and triceps.
6. Slowly lower yourself down until your chest touches the floor. You want a full range of motion.
7. Return to the starting position in a controlled movement. Once back at the top, bring your right knee into your elbow. Return to the Push Up position.
8. Repeat the push-up but this time, bring your left knee into your elbow.
Air Squats With A Pulse
1. Begin standing tall with your legs straight, shoulders back and your feet shoulder width apart.
2.Hinge at the hips and while keeping your back straight, slowly lower yourself into a squat position while bringing your arms up out in front of you stopping at your chest.
3. Send your hips back as you lower and your knees should track right over your ankles.
4. Keep your chest up throughout the movement.
5. Once your hips are in line with your knees, raise yourself up above your knees then go back down once more creating a small pulse.
6. After pulsing once, while keeping your chest up and shoulders back, rise up into the starting position.
*If you are not comfortable with lowering your hips to knee level, go as low as you can while maintaining proper form.
Level 2
Alternating Dumbbell Swings
1. Start standing tall with your back straight, abs tight and your feet slightly wider than shoulder width apart.
2. Holding one dumbbell in your right hand
3. Slightly bend your knees, hinge at your hips, and gently swing the dumbbell back and between your legs. allow your chest to slightly come forward.
4. Straighten your legs and use your hips to swing the dumbbell up and out in front of you.
5. Stop the dumbbell once it reaches your chest and squeeze your glutes at the top.
6. As you are bringing the dumbbell up, bring your left arm up in front of you and transfer the dumbbell to your left hand.
7. Slowly lower the dumbbell down and return to the starting position but with the dumbbell in your opposite hand.
8. Repeat on the other side.
Side To Side Squat Shuffle
1. Start standing tall with your feet together, shoulders back and core engaged.
2. Lift and step your left leg out to the side.
3. As you are lowering your left leg, go down into a squat. The goal is for your hip crease to pass below your knees.
4. Stand up out of the squat position, jump and shuffle your legs so they come together in the air and your right leg then goes out to the right.
5. You should land with your feet shoulder width apart and then go down into another squat.
6. Stand up out of the squat position, jump and shuffle your legs so they come together in the air and your left leg then goes out to the left.
7. Repeat steps alternating legs.
*You can keep your hands together at chest level or have your arms straight in front of you based on what you find most comfortable.
Spiderman Push-Ups
1. Start on the floor, on your hands and toes and your head neutral.
2. You should be in a nice straight line from your shoulders, to your core, to your heels.
3. Be aware of your hips. Do not raise them up or dip them down. You want to stay in a straight line.
4. Abs engaged (pulled in) and bottom squeezed tight for support.
5. Slowly lower yourself down by bending your arms and keeping them close to your sides. This will help you to use your shoulders, chest, and triceps.
6. As you lower yourself, bring your left knee into your left elbow. Keep going down until your chest touches the floor.
Right when your chest touches the floor is when your knee should meet your elbow.
The goal is to get full range of motion. If you can’t do that at the beginning, it is something to work towards!
7. After you reach the full range of motion, press yourself back up and return your left foot back into the starting position.
8. Return to the starting position and begin to lower yourself again, bringing your right knee into your right elbow.
Squat Jumps With A Pulse
1.Begin standing tall with your back straight and your feet shoulder width apart and knees slightly bent.
2. Hing at the hips and slowly lower yourself into a squat position while bringing your arms up out in front of you stopping at your chest.
3. Send your hips back as you lower and your knees should track right over your ankles.
4. Keep your chest up throughout the movement.
5. Once your hips are in line with your knees, lift yourself slightly back up above your knees, then come back down creating a pulse.
6. As you rise out of the squat, jump straight up as high as you can, lower your arms to your side, and squeeze your glutes at the top.
7. Once you land, lower yourself into the squat position and repeat.
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Welcome to Day Three of PHIITTER! You have two days behind you and may be feeling a little sore today from all of the work we have been doing but you are doing great!
Keep it up! I know you can do it!
Every day is a step closer to having that body you've always wanted!
Level 1
5 Rounds
:90 on/ :30 Marching In Place (pick up where you left off) (Last Round is 2:00)
- 6 Floor Thrusters (Step)
- 6 Squat Jacks (Step Taps)
- 6 Half Tuck Jumps (quarter squat with single leg knee lift-3 each side)
Level 2
5 Rounds
:90 on/ :30 High Knees In Place (pick up where you left off) (Last Round is 2:00)
- 6 Dumbbell Renegade Rows (3 Each Side)
- 6 Dumbbell Thrusters
- 6 Tuck Jumps
Level 1
Floor Thrusters (Step)
1. Start on the floor on your hands and toes, head neutral. Core is engaged and your body should be in a straight line from your shoulders to your heels.
2. While maintaining a tight core, jump both feet up so they are on either side of your hands. If you can’t jump them up next to your hands, get as close as possible.
3. Your knees will be bent and your arms will remain straight.
4. Jump both feet back together to land in the starting position.
To modify this exercise, step up instead of jumping. The goal is to be jumping though!
Squat Jacks (Step Taps)
1. Begin standing tall with your feet hip width apart.
2. Bend your knees and hinge at your hips to lower yourself into a squat position. Your arms can be out in front of you or tucked in at your sides.
3. Keep your chest up throughout the movement.
4. While staying low, jump your feet out so they are shoulder width apart but still in a squat position.
5. You will then jump your feet back in so they are hip width apart.
6. Continue to jump your feet out and in while staying low.
*To keep it low impact, instead of jumping your feet out and in, you will step them but cross one foot behind the other as you stand up. Make sure to alternate legs with each rep.
Half Tuck Jumps (quarter squat with single leg knee lift)
1. Start standing tall with your feet hip width apart and arms by your sides.
2. Swing your arms back and you bend your knees and slightly hinge at your hips.
3. Once you are in a quarter squat with your arms behind you, aggressively swing your arms forward and extend your legs to jump in the air.
4. Slightly bend your knees while airborne creating a half tuck position with your knees.
5. From here, slightly extend your knees but make sure they are slightly bent when you land back on the ground.
6. Repeat for reps.
*For the low impact modification, instead of jumping, you do the quarter squat then just bring one knee up at a time and alternating legs with each rep.
Level 2
Dumbbell Renegade Rows
1. Start in a push-up position with both hands on your dumbbells facing forward and your feet hips width apart.
2. Your dumbbells should be placed below your shoulders and your arms should be straight.
3. Your body should be in a straight line from your shoulders to your hips to your ankles.
4. Lift the right dumbbell up to your rib cage, keeping your elbows tight against your body.
5. Lower the dumbbell down towards the ground.
6. Lift the left dumbbell up to your rib cage, keeping your elbows tight against your body.
7. Lower the dumbbell down towards the ground.
Dumbbell Thrusters
1. Start in a standing position with your chest up, back straight and both dumbbells resting on your shoulders.
2. Lower yourself to a squat position, keeping the dumbbells at your shoulders.
3. Make sure you push your knees out to the side and don’t let them cave in.
4. Once your hip crease passes below your knee, explode up to a standing position and extend both dumbbells directly overhead.
5. Be sure to keep your chest up throughout this movement.
Tuck Jumps
1. Start standing tall with your feet hip width apart and arms by your sides.
2. Swing your arms back and you bend your knees and slightly hinge at your hips.
3. Once you are in a quarter squat with your arms behind you, aggressively swing your arms forward and extend your legs to jump in the air.
4. Bring your knees up to your chest while airborne creating a tuck position with your knees.
5. From here, slightly extend your knees but make sure they are slightly bent when you land back on the ground.
6. Repeat for reps.
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Welcome! Three days done, we are on to the fourth day! We are well on our way to burning calories and fat, building sexy lean muscle, and getting you in the fittest shape of your life!
This has been a lot of hard work but it will be totally worth it in the end when you see and feel the difference in your body. Now, on to Day Four!
Level 1
:40 on/ :20 off Side To Side Floor Thrusters (Step)
4 Rounds :30 Each
Odd - Plank Jack (Step) with Shoulder Taps (at same time)
Even - Alternating Pop Lunge Jumps (Forward To Backward Lunges. Alternate Legs With Each Set)
:40 on/ :20 off Side To Side Floor Thrusters (Step)
Tabata 8 Rounds :20 on/ :10 off
Odd - Plank Jack (Step) + Shoulder Taps
Even - Alternating Pop Lunge Jumps (Forward To Backward Lunges. Alternate Legs With Each Set)
Level 2
:50 on/ :10 off Side To Side Floor Thrusters
4 Rounds :30 Each
Devils Press (1st Round Single Arm With Right Arm and Alternate Arms Each Round)
Lunge Jumps
:50 on/ :10 off Side To Side Floor Thrusters
Tabata 8 Rounds :20 on/ :10 off
Odd - Devils Press
Even - Lunge Jumps
Level 1
Side To Side Floor Thrusters
1. Start on the floor on your hands and toes, head neutral. Core is engaged and your body should be in a straight line from your shoulders to your heels.
2. While maintaining a tight core, jump both feet up to the side of your hands at the same time. First to the right, then to the left.
3. Your knees will be bent and your arms will remain straight.
4. Jump both feet back together to land in the starting position.
To modify this exercise, step up instead of jumping. The goal is to be jumping though!
Plank Jack (Step) with Shoulder Taps (at same time)
1. Start on the floor with your hands flat on the ground with your feet hip width apart and on your toes in a push-up position.
2. Your shoulders should be directly above your hands.
3. You should be in a nice straight line from your shoulders to your hips, to your heels.
4. Be aware of your hips, do not raise them up or dip them down. Stay in a straight line.
5. Squeeze your quads, core, and glutes.
6. While you jack your feet out, you will lift your right hand to touch your left shoulder at the same time.
7. Then bring your right hand back down to the ground as you jump your feet back together.
8. Repeat on the other side.
*If you don’t feel comfortable jumping your feet in and out, you can also step them in and out.
Alternating Pop Lunge Jumps (Forward To Backward Lunges)
1. Step your right foot back into a lunge position so that your back and front leg are at a 90 degree angle with your knee tapping the ground.
2. Explode up and land with your feet together under your hips.
3. From here, switch your feet so that your feet land in a lunge position with your right foot in front.
4. Your back knee should tap the ground.
5. Keep your chest up throughout the movement.
6. Explode your legs back up and continue to switch feet throughout the movement while jumping off your feet in the middle.
Level 2
Side To Side Floor Thrusters
1. Start on the floor on your hands and toes, head neutral. Core is engaged and your body should be in a straight line from your shoulders to your heels.
2. While maintaining a tight core, jump both feet up to the side of your hands at the same time. First to the right, then to the left.
3. Your knees will be bent and your arms will remain straight.
4. Jump both feet back together to land in the starting position.
To modify this exercise, step up instead of jumping. The goal is to be jumping though!
Single Arm Devils Press
1. Start in a standing position with one dumbbell facing forward at your feet and shoulder width apart.
2. Squat down to the ground and put your right hand on the dumbbell and your left hand on the ground.
3. Jump or step your feet back into a push-up position.
4. Lower your body down to the ground.
5. Press back up to the starting position with your right hand remaining on the dumbbell and left hand on the ground.
6. Jump or step your feet back in.
7. While maintaining a tight back, explode up bringing the dumbbell overhead.
8. From here, continue to repeat on your right side.
9. You will then repeat the same movement with the dumbbell in your left hand.
Devils Press
1. Start in a standing position with two dumbbells facing forward at your feet and shoulder width apart.
2. Squat down to the ground and grip both dumbbells.
3. Jump or step your feet back into a push-up position.
4. Lower your body down to the ground.
5. Press back up to the starting position with both hands remaining on the dumbbells.
6. Jump or step your feet back in.
7. While maintaining a tight back, explode up bringing both dumbbells overhead.
8. From here, bring the dumbbells back down to the ground and repeat the movement.
Lunge Jumps
1. Step your right foot back into a lunge position so that your back and front leg are at a 90 degree angle with your knee tapping the ground.
2. Explode up and switch your feet so that your feet land in a lunge position with your right foot in front.
3. Your back knee should tap the ground.
4. Keep your chest up throughout the movement.
5. Explode your legs back up and continue to switch feet throughout the movement.
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Welcome to Day Five! It is the last and final day! Today we are going to turn up the heat and burn away burn those calories and fat!
Let's get after it, and continue to work that full body, You have done an incredible job! Congratulations on finishing the week off strong!
Level 1
AMRAP 10 (As Many Reps As Possible)
- 10 Squat Jumps (Onto Toes)
- 10 Lateral Hops (Each Way) (Step)
- 10 Lunges With Knee Drive (5 Each Side)
- 10 Lateral Hops (Each Way) (Step)
- 4 Half Wall Walks
- 10 Lateral Hops (Each Way) (Step)
Level 2
AMRAP 10 (As Many Reps As Possible)
- 10 Alternating Dumbbell Clean And Jerk
- 10 Lateral Hops Over Two Dumbbells (Each Way)
- 10 Dumbbell Front Rack Lunges With Knee Drive
(5 Each Side)
- 10 Lateral Hops Over Two Dumbbells (Each Way)
- 2 Wall Walks
- 10 Lateral Hops Over Two Dumbbells (Each Way)
Level 1
Squat Jumps (Onto Toes)
1.Begin standing tall with your back straight and your feet shoulder width apart and knees slightly bent.
2. Hinge at the hips and slowly lower yourself into a squat position while bringing your arms up out in front of you stopping at your chest.
3. Send your hips back as you lower and your knees should track right over your ankles.
4. Keep your chest up throughout the movement.
5. Once your hip crease passes below your knees, begin to stand up.
6. As you rise out of the squat, jump straight up as high as you can, lower your arms to your side, and squeeze your glutes at the top.
7. Once you land, lower yourself into the squat position and repeat.
*If you don’t feel comfortable jumping, you can just stand on your toes instead.
Lateral Hops (Step)
1. Start in a standing position with chest up, shoulders back and core tight with both feet together.
2. Jump from side to side, keeping both feet together.
3. Try to achieve a steady rhythm and stay light on your feet.
*To keep it low impact, you can step from side to side.
Lunges With Knee Drive
1. Start standing tall with your feet together, shoulders back and core engaged.
2. Using your right leg, take a large step back so that you have your left foot in front of the other (you should be in a lunge position).
3. Your feet should not be directly in line with each other, they should be about hip width apart.
4.Your back foot should be elevated with your toe touching the ground and your heel lifted.
5. Keeping your back straight, bend both knees and lower towards the ground.
6. Your back knee should touch the ground (creating a 90 degree angle) *make sure your front knee is pushing out and not caving in)
7. Stand up by extending your knees, bring the right leg forward and drive your knee up with a bent leg and then bring it back to the lunge position.
8. Repeat for reps on the same time. Then repeat on the opposite sides.
*make sure you are keeping your chest up throughout the entire movement
Half Wall Walks
1. Start by lying flat on your stomach with your feet against the wall. Hands should be planted on the floor and placed on either side of your chest.
2. While keeping a tight core, press yourself up and take a big step up on the wall. After one leg is up, lift the other leg so both feet are on the wall.
3. Make sure you are pushing up through your shoulders and your core is nice and tight.
4. Take one step down so one foot is on the floor then bring your other foot down.
5. Lower your body until you return to your starting position.
Level 2
Alternating Dumbbell Clean And Jerk
1. Start in a standing position with your shoulders back, hips slightly wider than hip width apart and one dumbbell facing forward in between your feet.
2. Lower yourself into a squat position with your right hand reaching for the dumbbell and left hand going straight out and behind you.
3. Grab hold of the dumbbell with your right hand.
4. Explode your full body up and bring the dumbbell up to your right shoulder, keeping it close to your body while you are raising it.
5. From here, bend your knees and explode up to extend your arm up until it is completely straight.
6. Bring the dumbbell down in front of you and switch it to your left hand when it is between eye and chest height.
7. Continue to lower the dumbbell until it is on the ground and repeat the movement on your left arm.
*If you don’t feel comfortable switching the dumbbell in the air, you can switch hands while the dumbbell is on the ground.
Lateral Hops Over Two Dumbbells
1. Start in a standing position with your chest out, back straight, abs tight and with with both feet together
2. Place two dumbbells right next to each other and off to your right side.
3. Jump to your left, directly over the dumbbells.
4. Once you land on the ground on the left side, jump to your right over the dumbbells so you land back where you started.
5. Try to achieve a steady rhythm and stay light on your feet.
Dumbbell Front Rack Lunges With Knee Drive
1. Start standing tall with your feet together, shoulders back and core engaged.
2. You will have a dumbbell in each of your hands resting on your shoulders.
3. Using your right leg, take a large step back so that you have your left foot in front of the other (you should be in a lunge position).
4. Your feet should not be directly in line with each other, they should be about hip width apart.
5.Your back foot should be elevated with your toe touching the ground and your heel lifted.
6. Keeping your back straight, bend both knees and lower towards the ground.
7. Your back knee should touch the ground (creating a 90 degree angle) *make sure your front knee is pushing out and not caving in)
8. Stand up by extending your knees, bring the right leg forward and drive your knee up with a bent leg and then bring it back to the lunge position.
9. Repeat for reps on the same time. Then repeat on the opposite sides.
*make sure you are keeping your chest up throughout the entire movement
Wall Walks
1. Start by lying flat on your stomach with your feet against the wall. Hands should be planted on the floor and placed on either side of your chest.
2. While keeping a tight core, press yourself up and take a big step up on the wall. After one leg is up, lift the other leg so both feet are on the wall.
3. Make sure you are pushing up through your shoulders and your core is nice and tight.
4. Walk slowly in towards the wall as your feet walk up the wall until your hands are about six inches away from the wall.
5. Once you reach the handstand position, slowly walk yourself back down the wall until you are flat on your stomach in your starting position.
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