30 Minute Total Body Shockwave

Equipment: Weighted Objects, Elevated Surfaces
Format: Time/reps to complete each set of 3 rounds.

Group 1:

Walking Plank (0:30)

• Start in a high plank position with shoulders stacked over wrists, core braced, neutral gaze (not looking up or down) and flat back.
• Focusing on keeping your back flat and reducing pelvic movement, lower your left elbow onto the mat, then your right elbow so you end up in an elbow plank position.
• Return your right palm to the mat, followed by your left; you are now back in your high plank position.
• Continue this sequence, alternating which side goes down and up first, continuing to check for a supported core, neutral gaze, and flat back throughout the exercise.
• MOD: Do this with your knees on a mat or your hands on an elevated surface.

2 Way Curls (8-12)

• Begin standing with weights in both hands, palms facing forward on thighs.
• Using braced core and shoulders front to back (as if they were leaning against a wall), bend elbows to curl weight to shoulder height.
• With control, lower the weight to the starting position.
• Rotate at the shoulders so that your palms are now facing left and right, and curl the weight to shoulder height.
• Lower the weight with control to the starting position. Remember to keep your elbows in your chest during the curl.
• Repeat sequence for your maximum reps.

Group 2:

Sumo squat in and out jumps (0:30)

• Start by standing up straight in a wide stance and brace your core.
• Bend your legs, keeping your knees in line with your toes, into a sumo squat, keeping your chest elevated.
• Propel yourself up through your heels, bringing your legs together in mid-air so that you can bring your feet together and temporarily land in a standing position.
• Immediately jump your legs back into sumo position and squat your hips back.
• Repeat the assigned time.
• MOD: Reduced impact by removing jumping and switching feet together instead.

Strengthening (8-12 reps per side)

• Start by standing in front of an elevated surface, supporting your core and holding a weight in each hand.
• Place your right foot on an elevated surface, keeping your weight on your heel and chest straight, and push through your right foot to bring your right foot to a full standing position. Notice that your right knee is in line with your toes.
• Controlling and keeping your weight on the heel of your right foot, slowly lower yourself down, first your left foot, then your right.
• Switch sides and continue alternating sides for maximum reps.
• MOD: Remove weights and complete this exercise with bodyweight only.

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Group 3:

Push-ups (8-12)

• Start in a high plank position with shoulders stacked over wrists, core braced, back flat and gaze neutral (don’t look up or down).
• Bend your arms and lower yourself to the mat for a push-up while keeping your shoulders away from your ears. Notice that your hips and torso move in a straight line.
• Keeping a supported core and a flat back, push yourself back to the starting position.
• Repeat for your maximum reps.
• MOD: Perform this move in an elevated position with your knees on a mat, or with your hands on an elevated surface such as a couch/footstool/bench.

Reverse Fly (8-12)

• Stand with your core braced, chest out, shoulders back and down (like leaning against a wall), and hold a weight in both hands.
• The hips hinge forward, at a 45-degree angle to the body, and engage between the shoulders so they don’t bow forward. Let your dumbbells hang under your chest, keeping your head and neck in a neutral position.
• Using the muscles between your shoulder blades, lift your arms out to the side of your shoulders and elbows instead of your wrists. A slight bend at the elbows is natural.
• With control, return to the starting position and repeat for your maximum number of repetitions.

Group 4:

KANG squat to pull row (8-12)

• Start by standing with feet hip-width apart, holding a weight in each hand, core braced, shoulders back and down (as if leaning against a wall).
• Bend your knees in line with your toes, squatting your hips back.
• Push through your heels to straighten your legs, keeping your back flat and hinge your hips as you touch the weighted object to your calves with your palms facing your body.
• Pull your elbows out and back for a pull-back row, squeezing between your shoulder blades.
• Be careful not to round your shoulders, control the weight closer to your calves to lower the weight, and work through your heels, squeezing your glutes with a supporting core, and get back up.
• Repeat sequence for your maximum reps.

Split Squat Jump (0:30)

• Begin in a forward lunge position with knees bent and ankles aligned, back knee hovering over mat, chest straight and core braced.
• With your weight primarily on your front foot and your knee following your toes, jump up and swap your front and back legs, landing lightly back on the ground in a lunge position.
• Continue alternating for the allotted time.
• MOD: Perform alternating reverse lunges to reduce impact and/or grab a wall or chair back to help with balance.