Do these moves in order, completing all reps of one before moving to the next. Leave little to no rest in between and complete a total of four rounds.
|Bench Pike Shoulder Tap||15 (each arm)|
|Lateral Skier||10 (each side)|
|Pistol Squat||10 (each leg)|
|Banded Toe Tap||15 (each leg)|
|Jump Rope||1 minute|
Place your hands shoulder-width apart on the floor and extend your legs behind you so your head, hips and heels are aligned. Your head should be neutral, core braced. Keep your body tight as you bend your elbows and slowly lower down until your chest touches or nearly touches the ground, then press back up forcefully to return to the start.
Sit on a flat bench and place your hands on either side of your hips on the edge of the bench, fingers forward. Extend your legs in front of you so your heels are on the floor. Press down with your hands and extend your arms to lift your glutes up and off the bench, then shift them forward. Keeping your legs straight and your chest lifted, slowly bend your elbows and lower yourself until your arms make 90-degree angles. Extend your arms to return to the start.
Bench Pike Shoulder Tap
Get into a push-up position with your hands on the floor and your feet on a bench. Walk your hands back toward the bench while lifting your hips until your body makes a 90-degree angle at the hips. Hold here, brace your core and alternately lift your hands to touch the opposite shoulders.
Stand with your feet hip-width apart and get into an athletic “ready” position — back straight, bent at the hips, arms forward and at the ready. Explosively leap to the right side, landing on your right leg and bringing your arms and left leg to the right. Immediately leap to the left, bringing your arms and right leg to the left. Repeat, alternating sides.
Stand on your right foot with your left leg extended in front of you, knee straight. You can either clasp your hands in front of you or extend them at shoulder height for balance. Slowly bend your right knee and hip and descend as low as you can while keeping your left leg straight and lifted in front of you off the floor. Extend your leg to return to the start. Do all reps on one side before switching, or alternate legs for reps.
Banded Toe Tap
Secure a resistance loop around your midthigh and bend your knees and hips to load your posterior chain. Stand on your left foot with your right knee bent, toes touching the floor lightly, hands clasped in front of you. Hold in this half-squat as you extend your right leg back and to the side, then return to the start. Do all reps on one side before switching.
Stand with your feet shoulder-width apart, knees soft, and hold a dumbbell in one hand. Extend your other arm out to the side at shoulder height. Swing the dumbbell back between your legs, then explosively thrust your hips forward to generate enough momentum to lift the dumbbell to shoulder height. Control it back down and through your legs and repeat. Do all reps on one side before switching.
Hold the handles at your hips and turn the rope with your wrists, not your arms, jumping lightly on both feet while staying on your toes.