Alternating Ropes (Singles)
Start in a partially squatted position while holding both ends of the rope. Alternate tossing the rope with each hand. Focus on trying to move the rope both up and down. (Smaller rope movements will mainly put strain on the arms. Larger movements will use a greater range of musculature.)
Burpee (Stage 1)
Step one foot at a time out and assume a plank position. Step back in and stand up. Last, reach for the ceiling and elevate on your toes. Repeat this sequence. Move onto ‘Burpee (stage 2)’ when stage 1 is easily performed.
Burpee (Stage 2)
Step one foot at a time out and assume a plank position. Do a single pushup, step back in and stand up. Last, hop and reach for the ceiling. Repeat this sequence. Move onto ‘Burpee (stage 3)’ when stage 2 is easily performed.
Burpee (Stage 3)
Jump both feet back simultaneously and drop into a pushup. Jump back in and jump up. Repeat this sequence and practice doing it quicker.
Circular Ropes
Start in a partially squatted position while holding both ends of the rope. Toss both ends of the rope simultaneously in a circular motion rotating from your shoulders. You can rotate your arms in either direction. (Smaller rope movements will mainly put strain on the arms. Larger movements will use a greater range of musculature.)
Kettlebell Pass
From a plank position place a kettlebell behind one of your hands/arms. Alternate transferring your balance to one hand while moving the kettlebell with the other. Move the kettlebell behind the opposite hand and repeat. You can widen your footing to assist your balance.
Kettlebell Swing
To preface: a kettlebell swing is mainly a hip hinging movement that drives the weight upwards. Your shoulders should not be the driving force for the weight movement. To start this movement, assume a squat stance wide enough for the kettlebell to pass between your legs and hold the kettlebell with both arms elongated. Drive your hips back while slightly bending your knees, but do not squat. Next, drive your hips forward explosively to drive the weight forward. Allow your shoulders to be the axis for a swinging movement. Follow the kettlebell down and again drive your hips forward just before the kettlebell stops swinging back.
Mountain Sliders
Start with your feet centered on two floor sliders. Assume a plank position using an elevated surface, or dumbbells off of the floor. Alternate sliding your feet in an out while keeping your hips relatively low. Change the tempo and duration to adjust the difficulty.
Prone Rower
Start by lying on the floor in a supine position. Hold two dumbbells elevated off of the ground with your arms outstretched. Row back while lifting your chest off of the ground and keeping your toes down. Keep your arms elevated for the duration of this exercise.
Side-to-Side Seated Ropes
Hold both rope ends from a seated position and place your feet side by side. Simultaneously toss the ropes back and forth over your feet while keeping your hands together.
Simultaneous Ropes (Doubles)
Start in a partially squatted position while holding both ends of the rope. Keep your hands close together and toss both ends of the rope simultaneously. Focus on trying to move the ropes both up and down. (Smaller rope movements will mainly put strain on the arms. Larger movements will use a greater range of musculature.)
Single Lateral Rope
Hold one rope end out laterally from your torso and stand on the other rope end. Move the rope up and down while generating the movement from your shoulder.
Squat and Press
Start with holding two dumbbells in a neutral grip at shoulder height. Squat down and on the way back up begin to press the dumbbells. As you begin the next squat bring the dumbbells back starting position.
Step-up and Press
Start by holding two dumbbells at your sides. Step onto a stable surface with one foot and raise your opposite knee. Simultaneously curl and press the dumbbells overhead when stepping up.
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