NOTE: Repeat Circuit (Exercises 1-10)
for 50 minutes before moving on to 11 & 12

Exercise I: Clean and Press/Squat Thrust

Reps: 15

Hold a barbell at arm's length in front of your hips [1]. Squat down and rest the bar on the floor, and then quickly shoot your legs behind you so that you end up in pushup position [2]. Reverse the motion explosively so that you return to your feet, and then explosively extend your hips and knees and shrug the bar, coming up onto the balls of your feet. Continue pulling the bar and as it rises to chest level, flip your wrists over so that your palms face the ceiling and your upper arms are parallel to the floor [3]. Press the bar overhead [4]. Reverse the motion to return to the starting position. That's one rep. Each rep should be done with explosive speed.

  

Directions and Phases

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Exercise II: Jumping Jack

Reps: 15

Stand normally [1], then jump and split your legs while clapping your hands together overhead [2]. Then jump back to the first position. That's one rep.

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Directions and Phases

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Exercise III: Lateral Pushup

Reps: 15

Get into pushup position [1], and then move your right hand next to your left [2]. Now move your left hand a foot or so to your left, so that your hands are shoulder-width apart again and your body is several degrees counterclockwise from where you started [3]. Perform a pushup [4]. That's one rep. Repeat the pattern in a clockwise direction on your next rep.

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Directions and Phases

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Exercise IV: Jump Rope

Reps: Jump for 80 Seconds

Jump only as high as you need to clear the rope with your feet.

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Directions and Phases

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Exercise V: Jumping Jack w/ Lunge

Reps: 15

Get into lunge position with your hands together overhead [1]. Perform a jumping jack, switching your legs in the air so that your land in a lunge with the opposite leg forward [2]. That's one rep.

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Directions and Phases

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Exercise VI: Bentover Dumbbell Raise

Reps: 10

Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend over at the hips until your torso is about 45 degrees to the floor and allow your arms to hang with your palms facing your knees [1]. Squeeze your shoulder blades together and raise your upper arms until they are parallel to the floor (the heel of your hands should face the ceiling) [2]. Reverse the motion to return to the starting position. That's one rep.

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Directions and Phases

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Exercise VII: Clean and Press/Squat Thrust

Reps: 15

Hold a barbell at arm's length in front of your hips [1]. Squat down and rest the bar on the floor, and then quickly shoot your legs behind you so that you end up in pushup position [2]. Reverse the motion explosively so that you return to your feet, and then explosively extend your hips and knees and shrug the bar, coming up onto the balls of your feet. Continue pulling the bar and as it rises to chest level, flip your wrists over so that your palms face the ceiling and your upper arms are parallel to the floor [3]. Press the bar overhead [4]. Reverse the motion to return to the starting position. That's one rep. Each rep should be done with explosive speed.

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Directions and Phases

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Exercise VIII: Dumbbell Kickback

Reps: 15

Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend forward at the hips until your torso is about parallel to the floor. Tuck your elbows against your sides and bend your elbows with your palms facing the sides of your body [1]. Simultaneously extend both elbows, raising the weights until they are in line with your torso [2]. Reverse the motion to return to the starting position. That's one rep.

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Directions and Phases

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Exercise IX: Jumping Jack w/ Lunge

Reps: 15

Get into lunge position with your hands together overhead [1]. Perform a jumping jack, switching your legs in the air so that your land in a lunge with the opposite leg forward [2]. That's one rep.

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Directions and Phases

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Exercise X: Lateral Shuffle

Reps: 15

Stand in an athletic stance and give yourself room to move from side to side [1]. Shuffle your feet a few feet to your right [2], and then back [3]. That's one rep.

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NOTE: Repeat Circuit (Exercises 1-10)
for 50 minutes before moving on to 11 & 12

Directions and Phases

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Exercise XI: Swiss-Ball Crunch

Sets: 3 Reps: 20 Rest: 30-45 Seconds

Cross your arms over your chest and lie back on a Swiss ball [1]. Tuck your chin to your chest and crunch your rib cage toward your pelvis [2]. Lower your body back to the starting position. That's one rep.

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Directions and Phases

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Exercise XII: Swiss-Ball Side Crunch

Sets: 3 Reps: 20 Rest: 30-45 Seconds

Lie on your side on a Swiss ball and place your hands behind your head [1]. Contract your abs and bend your torso as high as you can [2]. Reverse the motion to return to the starting position. Be sure not to tuck your chin during the movement. That's one rep. Complete all your reps on that side, then switch sides and repeat.

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Directions and Phases