WORKOUT A
1. BURPEE WITH JUMP
Stand with your feet slightly beyond shoulder width and your arms hanging naturally by your sides
[A]. Push your hips back, bend your knees, and lower your body into a squat until you can place both hands on the floor
[B]. Kick your legs back so you’re in a press-up position
[C]. Quickly pull your legs back into a squat and jump
[D]. Land and repeat.
2. ROTATIONAL LUNGE
Grab a dumb-bell and hold it by its ends just below your chin
[A]. Step forward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees and your rear knee is a few inches off the floor. As you lunge, rotate your upper body toward the same side as your front leg
[B]. Pause, and push yourself back up to the starting position. Repeat for 10 seconds and switch legs.
3. CHIN-UP
Grab a chin-up bar with a shoulder-width, underhand grip and hang at arm’s length
[A]. (You should return to this position—known as a dead hang—each time you lower your body back down.) Pull your chest to the bar
[B]. Once the top of your chest touches the bar, pause, and then slowly lower your body to a dead hang.
4. EXPLOSIVE PRESS-UP
Get down on all fours with your arms straight and your hands slightly wider than your shoulders. Set your feet together and straighten your legs
[A]. Lower your body until your chest nearly touches the floor
[B].Pause at the bottom, and then push yourself up so forcefully that your hands leave the floor
[C]. Land softly and repeat.
5. SINGLE-DUMB-BELL CORKSCREW
Squat down and hold a dumb-bell with both hands at arm’s length to the outside of your left knee
[A]. Push up to a standing position and simultaneously swing the dumb-bell up and across your body until it’s above your right ear
[B]. Return to the starting position and repeat. Switch sides after 10 seconds.
6. JUMP ROPE
Hold the handles of a jump rope and stand with your arms at your sides and the rope resting on the floor behind you
[A]. Swing it in an arc over your head and down toward your feet, jumping over it by pushing off with the balls of your feet and pointing your toes down as you leave the floor
[B]. Land softly, never letting your heels touch down.
WORKOUT B
1. DUMB-BELL SKIER SWING
Grab two dumb-bells and hold them at arm’s length next to your sides with your feet hip-width apart and your knees slightly bent
[A]. Without rounding your lower back, simultaneously hinge forward at your hips and swing your arms behind you
[B]. Thrust your hips forward and raise your torso until you’re standing upright, letting momentum swing the weights up to chest level
[C]. Repeat in a continuous swinging motion.
2. DUMB-BELL SINGLE-LEG STRAIGHT-LEG DEADLIFT
Grab a pair of dumb-bells with an overhand grip and let them hang at arm’s length in front of you. Lift your right leg a few inches off the floor behind you
[A]. Keeping your right leg in line with your body, lower your torso until it’s almost parallel to the floor
[B]. Return to the starting position without letting the toes of your rear foot touch the floor. Repeat for 10 seconds; switch legs.
3. INVERTED ROW
Secure a bar at waist height and grab it with an overhand, shoulderwidth grip
[A]. Initiate the move by pulling your shoulder blades back, and then pull with your arms to lift your chest to the bar
[B]. Pause; then slowly lower your body back to the starting position. If you don’t have an adjustable bar, do a dumb-bell row instead.
4. DUMB-BELL PUSH PRESS
Hold a pair of dumb-bells just outside your shoulders with your arms bent and palms facing each other. Your feet should be shoulder-width apart and your knees slightly bent
[A]. Bend your knees
[B] and explosively push up with your legs as you press the dumb-bells overhead
[C]. Slowly lower the dumb -bells back to the starting position.
5. PLANK STEP-UP
Assume a press-up position facing a low step (any type of sturdy raised platform will do). Your body should form a straight line from your shoulders to your ankles
[A]. Move one hand at a time up onto the step
[B] and then back down again.
6. JUMP ROPE
Hold the handles of a jump rope and stand with your arms at your sides and the rope resting on the floor behind you
[A]. Swing it in an arc over your head and down toward your feet, jumping over it by pushing off with the balls of your feet and pointing your toes down as you leave the floor
[B]. Land softly, never letting your heels touch down.
