1 ARM
WEIGHTED UP DOWN ...AKA Burpee(Dumbbell held in only 1 arm)
make sure proper form when standing
BENT OVER
REVERSE FLY W/ HIP EXTENSION ..(Hip stays extended and as
steady as possible through the set)
DUMB BELL
CHEST PRESS W/ LEG LIFT ...Chest press and leg lift occur
simultaneously throughout set
UP/DOWN ..AKA a
Burpee...(Try and maintain stable form,espcially in core region, of
proper movement )
REVERSE
LUNGE W/ SHOULDER PRESS..keep legs straight, may do all one
side or alternate sides per set...
PLANK W/
KICKOUTS..,Keep core strong, Do not let lower back drop down
and up, keep steady control...
PLANK W/ LEG
ADDUCTION...Keep core strong, keep motion steady, do not turn
leg out and no jerking...
PLANK W/ PUSH
UP..Keep core strong, don't let back hunch up/slouch down while
going from plank to push up
MOUNTAIN
CLIMBERS...Do not bounce up and down, stay controlled, full
extension and flexion of the legs...
KETTLE BELL
SNATCH...advanced exercise, keep full control and form,
explosive movement from the hips...
KETTLE
BELL COMPOUND HIGH PULL...keep good form and keep movement from
lower body to high pull fluid...
FRONT
SQUAT W/ BARBELL PRESS...Keep barbell in very close to body,
keep good squat form and control
DUMB BELL FLY W/
LEG LIFT...focus on your arms and legs simultaneously...make
sure no stress in lower back
DEAD LIFT W/
HIGH PULL...keep back straight , make controlled fluid
transition from dead lift into the high pull
DUMB BELL
SQUAT W/ PRESS...keep dumb bells close to body at shoulders,
good squat form into the press
Cable Squat Swing
Pull...Keep the transition fluid and your form proper from the
squat to the cable....
