Reboot Your Fitness Challenge Day 1: Total Body Shred

Equipment: weighted objects, optional elevated surface
Format: Perform moves for suggested reps/time; perform circuit for 3 rounds.

Circuit 1:

Sumo Squats (8-12)

• Holding a weighted object in both hands at your shoulders, begin standing with your feet wider than hip distance, allowing your feet to turn out naturally.
• Engaging between your shoulder blades to keep the weights from rounding your shoulders, brace your core and send your hips back, keeping your chest up tall (don’t bend forward), weight back in your heels and knees actively tracking in line with your toes.
• Drive through your heels and squeeze your glutes as you power back to standing.
• Repeat for your max reps.
• MOD: Remove the weighted objects and perform this exercise with bodyweight only.

Bird Dog Triceps Kickbacks (8-12 each side)

• Begin in a tabletop position on the mat with your shoulders stacked over your hands, knees under your hips, and a flat back with your core braced.
• With a weighted object within reach of your right hand, extend your straight left leg off of the mat, squeezing the glute, keeping your core braced and hips level.
• Grab the weighted object with your right hand, draw your right elbow up beside your ribcage.
• Using the strength of your tricep, straighten through the right arm, rotating your palm towards the ceiling.
• Bend your arm back to starting position and repeat this kickback for your max reps, maintaining hips square to the ground, core braced, and elbow beside your ribcage.
• Switch sides and match reps.
• MOD: Keep the toes of the extended leg on the mat.

Jump Squats (0:30-0:45)

• Begin standing with feet hip distance apart, core braced, and chest upright.
• Send your hips back as you come into a squat, bracing your core and keeping your chest up, allowing your knees to track in line with your toes.
• Powerfully drive through your heels to jump and land lightly with a braced core and evenly distribute your weight along each entire foot while allowing your hips and knees to bend to absorb force.
• Repeat for allotted time.
• MOD: Make this low impact by removing the jump and performing a body squat, driving through the heels to stand and squeezing your glutes at the top.
• You can also sit back to a chair/couch to guide your squat form.

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Circuit 2:

Wide Rows (8-12 each side)

• Begin by standing tall, core braced, shoulders back and down (as if they were against a wall) and holding a weighted object in each hand, palms facing your body.
• Hinge forward at the hips at a 45 degree angle, keeping core braced and back flat. Allow your weighted objects to hang beneath your chest (without rounding your shoulders forward) and keep your head and neck in a neutral position.
• Using your back muscles, draw your elbows up, out, and back, squeezing between the shoulder blades.
• Maintaining the positioning of your body, lower the weight back down with control.
• Repeat this sequence for max reps.

Reverse Curtsy Lunge (8-12 each side)

• Begin standing with your feet hip distance, core braced, chest upright, and a weighted object in each hand at your shoulders.
• Step your right foot across and behind you so that your right knee ends up behind your left heel into your reverse curtsy lunge. Keep your chest up, being mindful of not leaning forward over your knee or allowing your back knee to touch the mat.
• Power through your front heel to return to the starting position.
• Repeat reverse curtsy lunge on the opposite side, completing a single rep of this exercise.
• Continue alternating sides to reach your max reps.
• MOD: Remove the weighted objects and complete this move with bodyweight only or perform regular reverse lunges instead.

Burpees (0:30-0:45)

• Begin standing at the top of your mat with your core braced and chest upright.
• Bend your knees, plant your hands on the mat, and jump your feet back into a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
• Bend your arms and lower yourself toward the mat for a push-up while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
• Maintaining a braced core and flat back, push yourself back up to the starting position.
• Jump your feet back up to your hands and drive through the heels to stand or jump.
• Repeat for allotted time.
• MOD: For low impact, remove jumps and step your feet out and in.
• Complete the push-ups with your knees on the mat or complete the entire sequence with your hands planted on an elevated surface (bench/couch/chair) instead of the mat.