Full Body Reboot (Back to Basics)

Equipment: Lightweight objects, elevated surfaces
Format: Perform each action for a certain time or number of times, lasting 3 rounds

Circuit:

Sumo Squat (1:00)

• Begin standing with your feet wider than hip-distance in front of an elevated surface, letting your feet naturally point outward.
• Brace your core and return your hips back to your elevated surface, keeping your chest straight (without bending forward), weight back on your heels, and knees actively aligned with your toes.
• When you return to standing, drive through your heels and squeeze your glutes.
• Repeat for your maximum number of reps.

High push-ups (0:30-:045)

• Start in a high plank position with your hands on a higher surface, shoulders stacked over wrists, core braced, back flat, and gaze neutral (not up or down).
• Bend your arms and lower your body to the mat, performing 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.
• Repeat for your maximum number of reps.
• MOD: Lower your knees and place your hands on an elevated surface. When performing push-ups, focus on maintaining a straight line from the top of your head to your knees.

Full Body Stretch Jump Squats (0:30-:045)

• Begin standing with feet hip-distance apart, core braced, chest straight, and a raised surface behind you. Sit back on the surface into a squat and place your hands between your calves.
• As you stand up on your heels, raise your arms above your head next to your ears and squeeze your glutes.
• Remember to keep your knees in line with your toes, your core supported, and your chest elevated.
• Repeat for the allocated time.
• MOD 1: Full body stretches without the help of an elevated surface
• MOD 2: As you begin to rise from the squat, push hard into the jump with your heels and land gently with your core supported, distributing your weight evenly on each foot while allowing your hips and knees to bend to Absorb power.

Save big on organic protein powder with any of my bundles!

purchase Buy 3 pieces of any flavor and get 1 freeor try naples bondage Featuring chocolate, vanilla and strawberry, Save over 25%!

Triceps Kickback(10-15)

• 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 the back is flat 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, then kick your arms straight back, rotating your palms toward the ceiling and contracting your triceps to perform a tricep kickback.
• Keep your elbows next to your ribcage as you bend your arms, and repeat the lunge back from the hinged position for maximum reps.

Supported kneeling lunges (10-15 reps per side)

• Begin standing with feet hip-distance apart, core braced, chest straight, and stand in front of the back of a chair or wall for balance.
• Step your right foot across and behind you so that your right knee ends up behind your left heel, forming a reverse kneeling lunge. Keep your chest up and be careful not to lean forward past your knees or let your back knee touch the mat.
• Push through your front heel to stand and return to starting position.
• Switch sides and continue alternating for maximum reps.

2-way curl(10-15)

• Begin sitting or standing with a weight in your hands, palms away from your thighs.
• With your core braced and your shoulders back and down (as if you were leaning against a wall), bend your elbows and curl the dumbbells to shoulder height.
• With control, lower the weight to the starting position.
• Rotate your shoulders so that your palms are facing outward, right and left, and curl the dumbbells to shoulder height.
• Use control to lower the weight to the starting position. Remember to keep your elbows still on your ribcage during the curl.
• Repeat sequence for maximum rep range.