![]() ![]() Shift your weight into your hands and kick both heels up as close to your body as you can (like an upside-down tuck jump). Bend your knees to lower your body and place the medicine ball on the floor in front of you.Īction: Place your hands on the floor under your shoulders, keeping your arms straight and strong. Set-Up: Stand with your feet hip-width apart while holding a 14-pound dual grip medicine ball in front of your chest. Keep your upper body as straight as possible.Īction: Explosively jump into the air, switching the positions of your legs so you land and into another lunge, but with the opposite leg forward. ![]() Step into a normal forward lunge, lowering your hips until both knees are bent at a 90-degree angle. Set-Up: Start in standing position while holding a 14-pound dual grip medicine ball in front of your chest, with feet positioned just underneath the shoulders. Absorb the impact by landing softly on your feet. Stand and jump up as high as possible, tucking knees to chest. Bend your knees to lower your body into a squat position and place the medicine ball on the floor in front of you.Īction: Jump both feet back to a push up position then explosively jump your feet forward to return to a wide squat position with the medicine ball held in front of your chest. Land lightly, absorbing your impact through the legs. Bend your knees to lower your body into a squat position while bending the elbows at 90-degree angles.Īction: Explosively jump up as high as possible and extend your entire body upward. Set-Up: Stand with your feet hip-width apart, arms down by your sides. Pause, then place hands on the ground and jump feet back into a push-up position. Keep your back straight, shoulders down, and chest out while in the low squat, driving the weight through your heels to activate the glutes and hamstrings. ![]() Feet are close together, spine is straight, core is engaged, heels press back, quads lift, and glutes are engaged.Īction: Jump feet forward into a wide squat and bring hands off the ground in front of your chest. Return to forearm plank position one arm at a time to complete one repetition. Feet are close together, spine is straight, core is engaged, heels are pressed back, quads are lifted, and glutes are engaged to support your lower body.Īction: Transition into the standard pushup position one arm at a time, straightening your arm while keeping your spine straight and arms shoulder-width apart. Set-Up: Start in a plank position with forearms shoulder-width apart, elbows at 90-degree angle, and palms down to support your upper body. Go hard for 45 seconds in each exercise and rest for 15 seconds before moving on to the next. HIIT exercises are performed at max effort with short periods of rest. High-intensity interval training (HIIT) is the way to go if you are looking for a great way to burn fat while preserving hard earned muscle mass. ![]()
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