*use caution, that you don't pick a ball that bounces back up, because it can hit your face easily! if you don't have a good ball to use, modify!
Slam the ball down, controlling the stop with you hands, jump out into a plank on the ball, perform a mountain climber, lift the ball back up and repeat.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+ lbs
Modification: use no ball and do Burpees with a mountain climber instead
Up Next in WEEK 4 DAY 2 - UPPER BODY
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BICEP CURL: FULL TO HALF (4X8)
Curl the dumbbells all the way up to your shoulders. squeezing your bicep at the top, then release to a 90 degree angle, pause, and curl them back up to the top, then release fully to by your legs. That is one rep!
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+... -
BARBELL BENT OVER ROW (4x10)
Use a Barbell with moderate weight, as you lower, hinge your hips keeping a neutral spine, engage your core & pull the bar back up to standing position.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-25lb plates on each side of the barbell
Advanced: 30-55... -
FINISHER CIRCUIT
Circuit: (45 seconds work / 20 second rest) 2x
-Inchworm shoulder taps
-Jack knives
-Side plank weighted holds
-“ (opposite side)
- Overhead combo (tricep ext)
- Plank reach backs
