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 body from head to toe.
Envision yourself having the body 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- 18 Double Dumbbell Swings + Max Effort Skaters
EVEN- 5 Devils Press + Max Effort Dumbbell Jacks
Level 2
EMOM 10
ODD- 20 Double Dumbbell Swings + Max Effort Skaters
EVEN- 6 Devils Press + Max Effort Dumbbell Jacks
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 #PHIITTEST. 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.
Double Dumbbell Swings
1. Start in a standing position with your shoulders back, feet wider than shoulder width apart and core tight and engaged.
2. Hold one dumbbell in each hand horizontally on the grip portion in the middle of the dumbbell.
3. Slightly bend your knees and hinge at your hips, moving the dumbbells back.
4. Using your hips, extend forward and swing the dumbbells up and out in front of you.
5. Stop the dumbbells once they reach your chest and squeeze your glutes at the top.
6. While maintaining control, lower the dumbbells down and return to the starting position.
Skaters
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.
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.
3. Lower your body down to the ground.
4. Press back up to the starting position with both hands remaining on the dumbbells.
5. Jump or step your feet back in.
6. While maintaining a tight back, explode up bringing both dumbbells overhead.
7. From here, bring the dumbbells back down to the ground and repeat the movement.
Dumbbell Jacks
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.
Level 2
Double Dumbbell Swings
1. Start in a standing position with your shoulders back, feet wider than shoulder width apart and core tight and engaged.
2. Hold one dumbbell in each hand horizontally on the grip portion in the middle of the dumbbell.
3. Slightly bend your knees and hinge at your hips, moving the dumbbells back.
4. Using your hips, extend forward and swing the dumbbells up and out in front of you.
5. Stop the dumbbells once they reach your chest and squeeze your glutes at the top.
6. While maintaining control, lower the dumbbells down and return to the starting position.
Skaters
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.
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.
Dumbbell Jacks
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.
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Level 1
4 Rounds :45 Each
- Burpee + Push-Up + Knee To Elbow Each Side
- 3 Dumbbell Hang Clean + 3 Dumbbell Push Press
- Vertical Jump + Tuck Jump
Then 1:00 Dumbbell Hang Clean and Push Press
Level 2
4 Rounds :45 Each
- Spiderman Burpees
- 3 Dumbbell Hang Clean + 3 Dumbbell Push Press
- Tuck Jumps
Then 1:00 Dumbbell Hang Clean and Push Press
Level 1
Burpee + Push-Up + Knee To Elbow Each Side
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. You should be in a nice straight line from your shoulders, to your core, to your heels.
5. Be aware of your hips. Do not raise them up or dip them down. Stay in a straight line.
6. Abs engaged and bottom squeezed tight for support.
7. Keep your arms close to your sides. This will help you to use your shoulders, chest, and triceps.
8. Slowly lower yourself down until your chest touches the floor. You want a full range of motion.
9. 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.
10. Repeat the push-up but this time, bring your left knee into your elbow.
11. Jump or step your feet in as you press yourself up off of the ground.
12. Stand Up.
13. Jump up with your arms above your head.
3 Dumbbell Hang Clean + 3 Dumbbell Push Press
1. Start in a standing position with chest up, shoulders back, abs tight and holding both dumbbells at your sides.
2. Make sure you feet are hips width apart
3. Slightly bend your knees and slightly hinge your hips so that the dumbbells are at your sides and just above your knees.
4. Thrust your hips forward, and gently swing the dumbbells, using the momentum to bring the dumbbells up to your shoulders.
5. Once dumbbells are at shoulder level, straighten your knees so you are standing tall.
6. From here, bring the dumbbell back down to your sides while hinging at your hips.
7. You will once again thrust your hips forward, and gently swing the dumbbells, using the momentum to bring the dumbbells up to your shoulders.
8. Perform that one more time. After the third rep, keep the dumbbells up at your shoulders.
9. Slightly bend your knees and explode up, bringing both dumbbells up directly overhead with your arms straight and core tight.
10. Lower the dumbbells back down to your shoulders and repeat for 3 reps.
11. You will continue to alternate back and forth doing 3 reps of each.
Vertical Jump + Tuck Jump
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. Keep your legs extended while in the air.
5. From here, slightly extend your knees but make sure they are slightly bent when you land back on the ground and return your arms behind you as you land.
6. You will then aggressively swing your arms forward and extend your legs to jump in the air.
7. Bring your knees up to your chest while airborne creating a tuck position with your knees.
8. From here, slightly extend your knees but make sure they are slightly bent when you land back on the ground.
9. Repeat for reps.
Dumbbell Hang Clean and Push Press
1. Start in a standing position with chest up, shoulders back, abs tight and holding both dumbbells at your sides.
2. Make sure you feet are hips width apart
3. Slightly bend your knees and slightly hinge your hips so that the dumbbells are at your sides and just above your knees.
4. Thrust your hips forward, and gently swing the dumbbells, using the momentum to bring the dumbbells up to your shoulders.
5. Once dumbbells are at shoulder level, you will then slightly bend your knees then explosively extend them to bring the dumbbells up and directly overhead.
6. Extend your knees, so that you are standing nice and tall and the dumbbells are directly overhead with your biceps next to your ears.
7. From here, you will bring the dumbbells back down to your sides and repeat the movement.
*You can bring them directly down or stop at your shoulders so the weight doesn’t pull you down.
Level 2
Spiderman Burpees
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. You should be in a nice straight line from your shoulders, to your core, to your heels.
5. Be aware of your hips. Do not raise them up or dip them down. You want to stay in a straight line.
6. Abs engaged (pulled in) and bottom squeezed tight for support.
7. 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.
8. 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!
9. After you reach the full range of motion, press yourself back up and return your left foot back into the starting position.
10. Return to the starting position and begin to lower yourself again, bringing your right knee into your right elbow.
11. Jump or step your feet in as you press yourself up off of the ground.
12. Stand Up.
13. Jump up with your arms above your head.
3 Dumbbell Hang Clean + 3 Dumbbell Push Press
1. Start in a standing position with chest up, shoulders back, abs tight and holding both dumbbells at your sides.
2. Make sure you feet are hips width apart
3. Slightly bend your knees and slightly hinge your hips so that the dumbbells are at your sides and just above your knees.
4. Thrust your hips forward, and gently swing the dumbbells, using the momentum to bring the dumbbells up to your shoulders.
5. Once dumbbells are at shoulder level, straighten your knees so you are standing tall.
6. From here, bring the dumbbell back down to your sides while hinging at your hips.
7. You will once again thrust your hips forward, and gently swing the dumbbells, using the momentum to bring the dumbbells up to your shoulders.
8. Perform that one more time. After the third rep, keep the dumbbells up at your shoulders.
9. Slightly bend your knees and explode up, bringing both dumbbells up directly overhead with your arms straight and core tight.
10. Lower the dumbbells back down to your shoulders and repeat for 3 reps.
11. You will continue to alternate back and forth doing 3 reps of each.
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.
Dumbbell Hang Clean and Push Press
1. Start in a standing position with chest up, shoulders back, abs tight and holding both dumbbells at your sides.
2. Make sure you feet are hips width apart
3. Slightly bend your knees and slightly hinge your hips so that the dumbbells are at your sides and just above your knees.
4. Thrust your hips forward, and gently swing the dumbbells, using the momentum to bring the dumbbells up to your shoulders.
5. Once dumbbells are at shoulder level, you will then slightly bend your knees then explosively extend them to bring the dumbbells up and directly overhead.
6. Extend your knees, so that you are standing nice and tall and the dumbbells are directly overhead with your biceps next to your ears.
7. From here, you will bring the dumbbells back down to your sides and repeat the movement.
*You can bring them directly down or stop at your shoulders so the weight doesn’t pull you down.
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Keep it up! I know you can do it!
Every day is a step closer to being the PHIITTEST! you have ever been!
Level 1
AMRAP 5 1, 2, 3, 4, etc.
- Dumbbell Renegade Row Ladder
*Perform 4 Dumbbell Thrusters After Each Round
AMRAP 5 1, 2, 3, 4, etc.
Dumbbell Snatch Ladder (Each Arm)
*Perform 5 Squat Jumps after each round
Level 2
AMRAP 5 1, 2, 3, 4, etc.
Dumbbell Renegade Row Ladder
*Perform 5 Dumbbell Thrusters After Each Round
AMRAP 5 1, 2, 3, 4, etc.
Dumbbell Snatch Ladder (Each Arm)
*Perform 6 Squat Jumps after each round
Level 1
Dumbbell Renegade Row Ladder
1. Place the dumbbells on the ground about shoulder width apart.
2. You will start in a high plank or push-up position. Your hands will be on the dumbbells and there will be a straight line from your shoulders to your hips to your knees.
3. Make sure your core is squeezing tight.
4. From here, you will shift your weight over to your right arm and do a renegade row with your left arm. Make sure to keep your elbow in close and bring the dumbbell up to your rib cage.
5. Return it to the ground and repeat on the other arm.
6. Continue to alternate back and forth for the designated number of reps.
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.
Dumbbell Snatch Ladder
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 to the ground making sure both sides of the dumbbell touch the ground.
6. Repeat the movement for the designated number of reps.
7. After you have completed all of the reps, switch hands when the dumbbell is below eye height so that you can repeat the movement on your left side.
*If you don’t feel comfortable switching the dumbbell in the air, you can switch hands with the dumbbell on the ground instead.
Squat Jumps
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 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.
Level 2
Dumbbell Renegade Row Ladder
1. Place the dumbbells on the ground about shoulder width apart.
2. You will start in a high plank or push-up position. Your hands will be on the dumbbells and there will be a straight line from your shoulders to your hips to your knees.
3. Make sure your core is squeezing tight.
4. From here, you will shift your weight over to your right arm and do a renegade row with your left arm. Make sure to keep your elbow in close and bring the dumbbell up to your rib cage.
5. Return it to the ground and repeat on the other arm.
6. Continue to alternate back and forth for the designated number of reps.
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.
Dumbbell Snatch Ladder
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 to the ground making sure both sides of the dumbbell touch the ground.
6. Repeat the movement for the designated number of reps.
7. After you have completed all of the reps, switch hands when the dumbbell is below eye height so that you can repeat the movement on your left side.
*If you don’t feel comfortable switching the dumbbell in the air, you can switch hands with the dumbbell on the ground instead.
Squat Jumps
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 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.
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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
1:45 on/:15 off For 5 Rounds (2:00 For The Last Round)
16 Dumbbell Deadlifts
12 Dumbbell Single Arm Alternating Overhead Lunges (6 Each Side)
8 Dumbbell Pull Through (4 Each Side)
Max Effort Lateral Hops Over One Dumbbell
Level 2
Every 2:00 For 5 Rounds
16 Dumbbell Deadlifts
12 Double Dumbbell Alternating Overhead Lunges (6 Each Side)
8 Dumbbell Pull Through (4 Each Side)
Max Effort Lateral Hops Over Two Dumbbells
Level 1
Dumbbell Deadlifts
1. Start in a standing position with your feet hip width apart and dumbbells in both hands down at your sides.
2. Hinge at your hips and bend your knees down to the ground, the top of your dumbbells should touch the ground.
3. Slowly raise yourself to the starting position.
4. Be sure to keep your back flat throughout the entire movement.
Dumbbell Single Arm Alternating Overhead Lunges
1. Start in a standing position with your feet hip width apart and one dumbbell in your right hand directly overhead with your arm straight. Your left arm can be on your hip or out to the side.
2. From here, while maintaining a straight right arm, take a big step forward with your right leg and bend both knees until your left knee (back knee) taps the ground.
3. There should be a 90 degree angle with both your front and back knees.
4. Once your back knee taps the ground, push yourself back up to the standing position.
5. Repeat the movement on your left leg while keeping the dumbbell overhead and your arms straight.
6. Continue to alternate legs for the designated reps.
7. After you finish your right arm, you will then repeat the movement with the dumbbell in your left hand.
Dumbbell Pull Through
1. Start on the floor, on your hands and toes. Hands relaxed. Head neutral.
2. You should be in a nice straight line from your shoulders, to your core, to your heels.
3. The Dumbbell will be on the ground to the bottom right of your right hand.
4. While keeping your core squeezed tight, rock your bodyweight to your right hand and lift up your left hand.
6. Reach underneath you and grab the dumbbell.
7. Lift it up and bring in underneath you and place it just below and to the left of where your left hand started.
8. Return your left hand to the starting position and repeat the movement on your right side so the dumbbell ends up where it started.
Lateral Hops Over One Dumbbell
1. Start in a standing position with your chest out, back straight, abs tight and with both feet together.
2. Place one dumbbell on the ground off to your right side.
3. Jump to your left, directly over the dumbbell.
4. Once you land on the ground on the left side, jump to your right over the dumbbell so you land back where you started.
5. Try to achieve a steady rhythm and stay light on your feet.
Level 2
Dumbbell Deadlifts
1. Start in a standing position with your feet hip width apart and dumbbells in both hands down at your sides.
2. Hinge at your hips and bend your knees down to the ground, the top of your dumbbells should touch the ground.
3. Slowly raise yourself to the starting position.
4. Be sure to keep your back flat throughout the entire movement.
Double Dumbbell Alternating Overhead Lunges
1. Start in a standing position with your feet hip width apart and dumbbells in both hands directly over your head with your arms straight.
2. From here, while maintaining straight arms, take a big step forward with your right leg and bend both knees until your left knee (back knee) taps the ground.
3. There should be a 90 degree angle with both your front and back knees.
4. Once your back knee taps the ground, push yourself back up to the standing position.
5. Repeat the movement on your left leg while keeping the dumbbells overhead and your arms straight.
6. Continue to alternate legs for the designated reps.
Dumbbell Pull Through
1. Start on the floor, on your hands and toes. Hands relaxed. Head neutral.
2. You should be in a nice straight line from your shoulders, to your core, to your heels.
3. The Dumbbell will be on the ground to the bottom right of your right hand.
4. While keeping your core squeezed tight, rock your bodyweight to your right hand and lift up your left hand.
5. Reach underneath you and grab the dumbbell.
6. Lift it up and bring in underneath you and place it just below and to the left of where your left hand started.
7. Return your left hand to the starting position and repeat the movement on your right side so the dumbbell ends up where it started.
Lateral Hops Over Two Dumbbells
1. Start in a standing position with your chest out, back straight, abs tight and 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.
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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
4 Rounds :30 Each
Floor Thruster + Push-Up
Dumbbell Goblet Side To Side Step Squat Shuffle
Wall Walks
Double Dumbbell Sumo Deadlift High Pulls
Lunge Jumps
Level 2
4 Rounds :30 Each
Floor Thruster + Double Push-Up
Dumbbell Goblet Side To Side Squat Shuffle
Wall Walks
Double Dumbbell Sumo Deadlift High Pulls
Lunge Jumps
Level 1
Floor Thruster + Push-Up
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 with your core squeezing tight.
5. From here, perform a push-up by bending your arms and tracking your elbows down at a 45 degree or closer to you. Continue to go down until your chest touches the floor.
6. Once your chest touches, press yourself back up until your arms are straight.
7. You will then repeat the movement. Continue for the designated time.
Dumbbell Goblet Side To Side Step Squat Shuffle
1. Start standing tall with your feet together, shoulders back, core engaged and holding one dumbbell at your chest.
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, bring your feet together and then step your right leg out to the right side.
5. Your feet should be shoulder width apart and then go down into another squat.
6. Stand up out of the squat position, step and shuffle your legs so they come together on the ground and your left leg then goes out to the left.
7. Repeat steps alternating legs.
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.
Double Dumbbell Sumo Deadlift High Pulls
1. Standing tall with your shoulders pulled back and feet wider than shoulders width. Make sure your toes are pointed out.
2. Take a dumbbell in each hand and have them in front of you with your hands facing you.
3. Hinge at your hip and bend your knees, taking the dumbbells down towards the floor. (Make sure your back stays flat while you are going down.)
4. As you lift up from your squat, squeeze your glutes and pull the dumbbells up so that your elbows are above your shoulders. Your dumbbells should be right under your chin.
5. Lower the dumbbells back to the starting position.
6. Repeat for reps.
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.
Level 2
Floor Thruster + Double Push-Up
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 with your core squeezing tight.
5. From here, perform a push-up by bending your arms and tracking your elbows down at a 45 degree or closer to you. Continue to go down until your chest touches the floor.
6. Once your chest touches, press yourself back up until your arms are straight.
7. You will then repeat another push-up.
8. Continue alternating back and forth with one floor thruster and 2 push-ups for the designated time.
Dumbbell Goblet Side To Side Squat Shuffle
1. Start standing tall with your feet together, shoulders back, core engaged and holding one dumbbell at your chest.
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.
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.
Double Dumbbell Sumo Deadlift High Pulls
1. Standing tall with your shoulders pulled back and feet wider than shoulders width. Make sure your toes are pointed out.
2. Take a dumbbell in each hand and have them in front of you with your hands facing you.
3. Hinge at your hip and bend your knees, taking the dumbbells down towards the floor. (Make sure your back stays flat while you are going down.)
4. As you lift up from your squat, squeeze your glutes and pull the dumbbells up so that your elbows are above your shoulders. Your dumbbells should be right under your chin.
5. Lower the dumbbells back to the starting position.
6. Repeat for reps.
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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