Full Body Strength and Sculpt

Equipment Needed: Weighted Objects (water bottles, gallon jugs, dumbbells) 

Format: Perform each move for 1:00 and repeat for 3 rounds.

Move 1:  Jack Touch Down

• Start standing with feet slightly wider than shoulder distance apart. 
• Shooting your hips back and your knees tracking your toes, squat down and reach  your hands toward the floor maintaining an upright chest.
• As you come out of the squat, power through your heels and jump your feet together as you reach your arms overhead.
• MOD: Take out the jump and simply step your feet out one at a time while bringing your arms over head.

Move 2: Incline Push-Ups

• Place your hands flat against an elevated surface directly under your shoulders and extend your legs out behind you.
• Lower yourself down by bending your elbows, keeping your shoulders away from your ears and your elbows shooting back behind you. Keep your gaze about 6 inches in front of you rather than looking up or down, to maintain a neutral spine.
• Keeping your core engaged and your shoulders away from your ears, powerfully press back up and away from the floor or elevated surface to return to your starting position.
• MOD: Perform the push up with your hands on the side of your couch or other elevated surface. Alternatively, remain on the mat, but in a kneeling, or single knee down position.
• Check out my Push-up Progression Tutorial for tips on perfecting form and building strength!

Move 3: Skaters

• Begin standing with your core engaged and chest upright.
• Perform a curtsy lunge by stepping your right foot back behind you and over to the left as your left knee bends behind you and reach your hand down to touch the ground. 
• Power off your front heel and as you come back up to standing, step or hop laterally to the right side of your mat to perform a curtsy lunge with your left leg and repeat. 
• MOD: Take the hop out and do alternating reverse lunges.

Move 4: Hamstring Pull Throughs

• Begin in a seated position on the floor with your legs straight out in front of you, torso up tall, arms back behind you with your chest open wide and hands on the floor – fingers facing forward.  
• Press your heels into the mat and lift your hips up and through, squeezing your booty at the top to end in a reverse tabletop position with your knees bent.
• Slowly lower yourself down and repeat.
• MOD: Lie flat on the ground with your knees bent and perform a glute bridge.

Move 5: Alternating Front Kicks to Cross Punch

• Come into a fighter stance with your arms bent and fists at chin level.
• With your core engaged, powerfully punch your right arm across your body followed by your left. 
• Return to your starting position, plant your feet and kick straight forward with your right leg and then repeat on your left. 
• Repeat this sequence for the prescribed time. 

Move 6: Single Leg Deadlift

• Begin standing with a weighted object in each hand and your stance offset by placing your right leg slightly behind your left like a kickstand.  
• With a slight bend in your front leg, slowly hinge forward at the waist while pushing your hips back.
• Bend forward as far as you can while maintaining a flat back and keeping the weight close to your body.
• Come to standing by powering through your heel and squeezing your glutes at the top.
• Perform all reps with your left leg in front and then switch to your right.