6-Step Full Body Takeover

Equipment: Heavy objects, optional raised surface
Format: Superset by time or rep, complete 3-4 rounds

Super Group 1:

Squat to pulse (8-12)

• First, hold a weight with both hands, hang it next to your hips or on your shoulders, and start standing with your feet a certain distance from your hips.
• Place the weight between your shoulder blades to prevent the weight from wrapping around your shoulders, brace your core and push your hips back, keeping your chest straight (don’t bend forward), return the weight to your heels and keep your knees in line with your toes.
• From this bent knee position, perform a squat by straightening and bending your legs slightly again.
• When you return to standing, drive through your heels and squeeze your glutes.
• Repeat for your maximum number of reps.
• MOD: Remove the weight and perform this exercise using only your body weight.

2 push-ups (8-12 each)

• Start in a high plank position with shoulders stacked over wrists, core braced, back flat, and gaze neutral (not up or down).
• To perform a close-grip push-up: Bend your arms and keep your elbows close to your chest to activate your triceps, then lower yourself to the mat to perform a push-up while keeping your shoulders away from your ears. Notice that your hips and torso move in one line.
• Keeping your core braced and your back flat, push yourself back to the starting position.
• Reach out with one hand, bringing your arms into a wide stance and perform a wide push-up.
• Continue alternating close and wide stance push-ups to reach your maximum number of reps.
• MOD: Perform this movement in a higher position by placing your knees on a mat or placing your hands on a raised surface such as a couch/ottoman/bench.

Super Group 2:

Staggered Standing Deadlift (8-12 per side)

• Start by standing with your feet hip-width apart, right foot in front and left foot behind.
• Holding a weight in each hand, core braced, shoulders back and down (as if leaning against a wall), and keeping about 80 percent of your weight on your front feet.
• Keeping your hips square to the wall in front of you, push your hips back and pivot forward as far as you can while keeping your back flat, bend your right knee slightly, and bring the weight close to your calf.
• Drive through your entire front foot to return to standing, pressing your hips forward, feeling your hips work the lift, and being careful not to lean back at the top.
• Repeat for your maximum number of reps, then switch sides.

Squat Jump for a Touchdown (0:30)

• Start standing with feet hip-distance apart, core braced, and chest straight.
• As you squat, pull your hips back, brace your core and keep your chest up, keeping your knees in line with your toes as you touch the mat with one hand.
• Jump firmly through your heels and land gently with your core supported, distributing weight evenly on each foot while allowing your hips and knees to bend to absorb the force, switching which hand touches the ground as you repeat.
• Repeat the allocated time.
• MOD: Reduce impact by canceling the jump and performing a body squat, driving through your heels and squeezing your glutes at the top.

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Super Group 3:

Bend over and row (8-12)

• Stand with your core tight, chest tall, shoulders back and down (as if you’re leaning against a wall), and hold something heavy in your hands.
• The hips are tilted forward at a 45-degree angle to the body and engaged between the shoulders so that they do not bend forward. Let the dumbbells hang under your chest and keep your head and neck in a neutral position.
• Pull your elbows up and back next to your ribcage, squeezing your back muscles.
• Slowly lower the weight to a hanging position under your chest.
• Repeat for your maximum number of reps.

Prisoner Squat to Tricep Extension (8-12)

• Begin in a kneeling position, chest tall and core braced, holding a heavier object in each hand (or two lighter objects in each hand) so that the arms are straight above your head, elbows bent, and forearms parallel to the floor.
• Step forward with your left foot, planting and pushing with your whole foot until you are standing, and using your triceps to straighten your arms, push the weight over your head.
• With control, as you step out with your right foot, return the weight to the starting position, then return your left foot to a kneeling position.
• Your upper arms should stay in place throughout the movement so that your elbows don’t move too far forward or backward.
• Switch legs and repeat this sequence alternately for maximum reps.
• MOD: Remove the weight and perform the movement using only your body weight.
• Place a rolled towel, mat, or pillow under your knees to provide extra cushioning.