| Step 3 - Mogul Squat |
| Repetitions: as many as possible in 20 seconds; Tempo: XXX |
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» Grab a medicine ball and stand with your feet and lower body facing 2 o'clock, your upper body facing straight ahead. Hold the medicine ball between your legs and dip your knees until they're bent about 60 degrees. |
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» Jump and twist your lower body to the left so your hips and knees are pointing to 10 o'clock, your upper body turned so it's facing straight ahead. That's one repetition. |
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» Repeat, alternating directions, until you finish all of your repetitions. (The idea is to twist your lower body powerfully, while trying to keep your upper body in nearly the same position.) |
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| Step 4 - Swiss-Ball Push-up |
| Repetitions: 8-10; Tempo: 222 |
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» Get into push-up position-your hands set slightly wider than your shoulders-but instead of placing your feet on the floor, rest your shins on a Swiss ball. With your arms straight and your back flat, your body should form a straight line from your shoulders to your ankles. |
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» Lower your body until your chest nearly touches the floor.
» Pause, then push yourself back up to the starting position. |
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