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Chop/Slam
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Setup: Stand up straight with your feet apart. Hold a 15- to 20-pound FitFighter vertically with both hands as if you’re holding an ax.
Action: Moving forward, proceed to rotate your hips and swing the FitFighter upward from one side of your body to above your head and to the middle as if you’re chopping wood. Drop your hips and squat down as the FitFighter hits the ground. Repeat the exercise by switching the direction of the chop with the FitFighter. Remember to get into the rhythm of the workout. Breathe in on the swings and out on the drop. Repeat for 10 to 20 reps.