FITNESS
ALTERNATING REVERSE LUNGE JUMPS Set-Up: Start in standing position while holding a 14-pound dual grip medicine ball in front of your chest, with feet positioned just underneath the shoulders. Step into a normal forward lunge, lowering your hips until both knees are bent at a 90-degree angle. Keep your upper body as straight as possible.
PISTOL SQUAT ROLL
Set-Up: Stand on your left leg, with your knee slightly bent and right foot extended in front of you and off the ground. Hold a 14-pound dual grip medicine ball in front of your chest.
Action: Explosively jump into the air, switching the positions of your legs so you land and into another lunge, but with the opposite leg forward. Repeat for 45 seconds. Rest 15 seconds before next move.
Action: Brace your core, send your hips back, and lower into a single-leg squat. Extend the arms for balance. Allow your butt to touch the ground, and immediately rock onto your back. Roll forward and only use your left leg to stand up. Repeat for 45 seconds. Rest 15 seconds before next move. Switch to lead with the right leg for rounds 2 and 4.
DONKEY KICK UP
Set-Up: Stand with your feet hip-width apart while holding a 14-pound dual grip medicine ball in front of your chest. Bend your knees to lower your body and place the medicine ball on the floor in front of you. Action: Place your hands on the floor under your shoulders, keeping your arms straight and strong. Shift your weight into your hands and kick both heels up as close to your body as you can (like an upsidedown tuck jump). Quickly lower your feet to floor and jump up, reaching both arms up to the ceiling. Repeat for 45 seconds. Rest 15 seconds before next move.
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Repeat this circuit 4 times, giving yourself 1 minute of rest in between circuits if needed. You can adapt the workout to your fitness by either increasing the work time or decreasing the rest. HIIT it!
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