MOUNTAIN CLIMBER

Place hands on floor, slightly wider than shoulder width apart. Position one leg forward and bent under body and extend other leg back.
While holding upper body in steady, alternate leg positions, landing on both feet simultaneously.
Note: Intensity can be increased by stepping faster.

ONE ARM PRESS

Stand with dumbbell positioned near shoulder with elbow below wrist.
Press dumbbell upward until arm is extended overhead. Lower to side of shoulder and repeat.
Torso may naturally lean “away” for balance which is ok or you can strive to maintain upright posture.

HIGH PULL

Start in a standing position holding the dumbbell in front of you.
Push your rear end back and bend forward, stretching the hamstrings slightly, until the dumbbell is just above your knees. With a swift movement, burst upwards to a standing position. Pulling with your arm, bring the dumbbell to shoulder height.
Lower the dumbbell and return to the starting position.

SQUAT PRESS

With feet shoulder width apart, grasp a dumbbell with both hands. Position the weight around shoulder height.
Keeping your chest up, lower yourself into a squat, bending your knees until your thighs are parallel to the ground. As you stand up, push the dumbbell overhead.
Lower the weight as you return to squat position.

BURPEE

Begin in a standing position.
Drop into a squat position with your hands on the floor.
In one quick motion, thrust feet back to assume the plank position.
Return to the squat position in one quick motion.
Return to standing position.
Note: Increase intensity by jumping up instead of standing.

FORWARD LUNGE

Stand with your feet about 6 inches apart, toes pointed forward. Take a forward step out and push back. Keep your back upright.
The further you step out, the more you work the gluteus and hamstrings. (butt and back of legs) The closer you step, the more you work the quadriceps muscles. (front of legs)
Step forward with one leg and lower your body to 90° angle at both knees. Don’t step out too far. There should be 2 to 2.5 feet between your feet at this point. Keep your weight on your heels and don’t allow your knees to cross the plane of your toes.

PUSH UP

Position yourself in plank, hands slightly wider than your shoulders, and with your body in a straight line from head to toe without sagging in the middle or arching your back.
Contract abs and maintain a tight core throughout the movement.
Bend elbows and lower yourself until your elbows are at a 90° angle and push back up to the start position.

SQUAT ROW

Grasp a dumbbell, hands shoulder width apart. Position your feet wider than shoulder width, toes pointed out to the sides, and let the dumbbell hang a few inches in front of your thighs.
Squat down until your thighs are parallel to the floor. Immediately stand back up as you lift the dumbbell up toward your chest.
You may choose to perform the squat-upright row with a barbell, a kettle bell or 2 dumbbells held in each hand.

DUMBBELL SWING

Bend at the hips and grasp the dumbbell with both hands at arms length in front of you.
Shift bodyweight back slightly and swing dumbbell between your legs.
On the return, squeeze your gluteus, (your butt) thrust hips forward and allow the dumbbell to swing up to shoulder height.
Allow momentum to work. Don’t lift the weight. Imagine a pendulum swing.
Keep a natural arch in your spine when you bend at the hips, don’t round forward.

JUMP SQUAT

Stand with feet shoulder width apart, arms at sides. Start by lowering into a squat position and then jump explosively, thrust towards the ceiling. Land smoothly, absorbing the impact by lowering back into the squat position. Use your whole foot to jump, not just your toes.