1) Burpees! - Start in standing position and squat down placing hands on the floor/bench/chair/couch/etc. Kick feet back so that you are in push up/plank position. Jump the feet back in toward the hands contracting from your abdominals andstand all the way back up. This is a full body movement and it will work cardio. Repeat this 15 times!
2) Chest Press with Feet Elevated - This will help incorporate the abdominal muscles as you start in the chest press position, weights above the chest and feet straight up in the air. You can choose to keep your feet directly 90 degrees or for more intensity, lower down to 45 degrees. Perform the chest press exercise 15 times.
3) Sumo Squat w/ Triceps Extension - Start with feet in a wide stance and toes turned out (do you look like a Sumo Wrestler?) Now take one weight above your head with both hands. As you sink down into a squat, the weight should follow behind the head for a triceps extension. As you stand back up to starting position, your weight should come back up directly overhead. Remember to stay tall in the upper body and try not to lean forward, ABS ARE BRACED! Perform this exercise 15 times.
4) Pull Over – This exercise works both the chest and the lats if done correctly. Start by lying down (floor/bench/chair/stability ball) with one weight straight above the chest. Keeping the arms slightly bent, slowly lower the weight over head going no lower than the top of your head. As you start to pull that weight back up, contract your abdominals, chest, and lat muscles to pull the weight back over your head to starting position. Perform this exercise 15 times.
5) Side Lunges - Works glutes, inner thighs, hamstrings, and quads and can be done w/ or w/out weight. Start in standing upright position, step you right leg out to the side bending your knee and keeping your left leg straight. Biggest thing to think about here is to keep your hips back, chest up, and toes facing forward on both feet. Push forcefully off your right foot back to starting position. Start with a short range of motion and work your way deeper into this lunge as your flexibility increases. Repeat 10 times on each side.
6) Straight Leg Oblique V-Ups – Your gonna love this one! There are two ways to complete this exercise and you better try both Start by lying down on one side, bottom are directly out front of you and top arm above your head. Lift top leg up straight and crunch from your obliques reaching your hand up toward the toes. Hold for a count and return to start. Repeat 10 times on each leg. ROUND 2 – This time you are going to lift both legs in the air, reaching your top hand up to touch the toes. It helps to shift your weight back on the hip so you can get a full flexion of the obliques. See picture below, Repeat 10 times. (Start with the single leg first)
Be sure to get a proper cool down and stretch in after EVERY workout!
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