Full Body Power Shred

Equipment: None (optional elevated surface)

Format: Perform each movement for the prescribed time and repeat the entire circuit for 3 rounds. Rest as needed. 

Move 1: 

Round One: Sumo Full Body Extensions (0:45)

• Begin in a standing position with your feet wider than hip distance apart in a sumo stance with your core engaged and chest upright.
• Shoot your booty back behind you, keeping your chest up (don’t bend forward), weight back in your heels and bring your hands down toward the ground. 
• Power through your heels and posterior chain to return to standing and as you stand, extend your arms up over your head and repeat. (Make sure to keep your core tight, and engage your booty at the top as you extend your arms overhead.)

Round Two: Split Squat Jumps (0:45)

• Begin in a forward lunge position, knees bent, chest upright and core engaged, with your front knee parallel with your front foot, feet lined up with each other and your weight back in your front heel.
• Jump up and switch your front and back legs, landing lightly with your weight balanced in your front heel. Remain light through the toes and keep your chest up.
• MOD: Perform alternating forward lunges to make this low impact. Hold onto the wall or back of a chair for balance. 

Round Three: Sumo Squat Split Squat Jump (0:45)

• Begin in a forward lunge position, knees bent, chest upright and core engaged, with your front knee parallel with your front foot, feet lined up with each other and your weight back in your front heel.
• Jump up and switch your front and back legs, landing lightly with your weight balanced in your front heel. Remain light through the toes and keep your chest up.
• Jump out of  your lunge position and land in a wide sumo squat position to perform a sumo squat, similar to what we did in round one.
• MOD: Perform alternating forward lunges and take the jump out to make this low impact. Hold onto the wall or back of a chair for balance.

Move 2: Elevated Bridge Lifts (0:45)

• Begin with your back on the mat, knees bent and heels placed on an elevated surface, ideally one that’s at knee height.
• Pressing through your heels, drive your hips to the ceiling and squeeze your glutes at the top.
• Slowly drop your hips back down, lightly tapping your booty to the floor and press back up and repeat.
• MOD: Perform this on the floor rather than elevated.

Move 3: Sumo Squat Spins (0:45)

• Begin standing with your feet wider than hip distance apart in a sumo stance with your core engaged and chest upright.
• Shoot your booty back behind you, keeping your chest up (don’t bend forward), weight back in your heels and knees tracking your toes.
• Power through your heels and posterior chain to jump up and as you come to standing, spin your body around to face the opposite direction and land softly on the balls of your feet. 
• Perform another sumo squat and spin the other direction as you come out of the squat.
• MOD: Take the jump out and just do static sumo squats with your weight back in your heels and knees tracking your toes.

Move 4: Side Plank Hip Drops (1:00)

• Begin in a side plank position on your right with your right elbow on the ground and stacked right over top of your shoulder and extend your legs straight out in line with your body. 
• Lift up into a side plank, keeping your hips square in front of you and not dropping your chest forward. 
• Perform a hip drop by dropping your hip to the ground and lifting it back up. 
• MOD: Perform this from your knees by bending your bottom knee and extending the top leg straight out.

Move 5: Cross Punches with Alternating Side Kicks (0:45)

• Come into a fighter stance and get light on your feet.
• Punch your left arm across your body with the power coming from your core and then punch your right arm across your body in the same way.
• As you come back to center, stabilize yourself on your right leg and powerfully kick your left leg out to the side like you’re kicking a punching bag. 
• Come back to center and perform two punches and then a lateral kick on your right side. 
• Alternate back and forth for the prescribed time.