Legs and loot elimination rounds

Equipment: Weighted objects (water bottles, dumbbells, household items), elevated surfaces

Format: Round 1, steps 1-9 at 0:30 each, round 2, steps 1-7 at 0:45 each, round 3, steps 1-5 at 1:00 each.

Move 1: Lateral Lunge Cross Crunch R

• Start by standing tall, core supported, shoulders back and down (as if they were leaning against a wall), holding a weighted object on your shoulders in each hand.
• Move your right foot to the side, bend your knee and move your hip back for a lateral lunge.
• Stand with your right foot as you lift and bend your left leg, bringing your left knee up and over as you twist your torso to touch your left knee to your right elbow. Note that you want to keep your chest upright.
• Return your left foot to the mat and return to the starting position.
• Repeat the assigned time.
• MOD: Remove weighted objects, use only your body weight for this action.

Move 2: Lateral lunge cross crunch L

• Start by standing tall, core supported, shoulders back and down (as if they were leaning against a wall), holding a weighted object on your shoulders in each hand.
• Extend your left foot to the side, bend your knees and move your hips back for a lateral lunge.
• Stand up through your left foot as you lift and bend your right leg, and as you twist your torso, bring your right knee up and over to touch your right knee to your left elbow. Note that you want to keep your chest upright.
• Return your right foot to the mat and return to the starting position.
• Repeat the assigned time.
• MOD: Remove weighted objects, use only your body weight for this action.

Move 3: Prisoners Strengthen

• Start in a kneeling position, core supported, shoulders back and down (as if you were leaning against a wall), one weight on each shoulder on each hand.
• Take a step forward with your left foot, and as you step and cross your entire foot to stand up, step your right foot onto an elevated surface and cross your foot to stand on an elevated surface, squeezing the tops of your hips.
• With control, place your left foot back on the mat, then place your right and left knees on the mat so you’re back in the starting position.
• Switch sides and repeat the sequence alternately for the allotted time.
• MOD: Remove heavy objects and do this with only your body weight. Place a rolled up towel, cushion or pillow under your knees for extra cushioning.

Action 4: Calf Raise

• Stand with feet hip-distance apart, core supported, chest up, shoulders back and down (as if they were against a wall).
• Place the barbell behind the neck, resting the barbell on the fleshy part of the upper trapezius (or place the dumbbell next to the shoulders or hips) and engaging between the shoulder blades.
• Lift your heels off the mat as high as you can, then slowly lower them back into place (notice that your weight doesn’t shift side to side or lean forward).
• Repeat the assigned time.
• MOD: Remove weighted objects and do this with body weight only.

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Action 5: Jump Switch Runners Lunge

• Start with a tall plank, core supported, back flat, and hands stacked under and inside shoulders.
• Step your right foot forward, placing it on the outside of your right hand, keeping your left leg extended so you are in a runner’s lunge position.
• Keeping your core supported and pushing the floor away with your hands for a firm base, lift your hips slightly to jump and switch your front and back legs, gently returning to the lunge position.
• Alternate within the specified time.
• MOD: Do this sequence with your hands high and lower the impact by removing the jump and alternating each leg forward.

Action 6: Donkey kicks right

• Start in a tabletop position with shoulders stacked on wrists, core supported, neck and spine neutral.
• Keeping your knees bent, lift your right leg and press your foot toward the ceiling while maintaining a square hip and supporting your core.
• Use your hips to press your feet directly toward the ceiling and squeeze at the top, taking care to keep your back flat and don’t overextend your arched lower back.
• Return your legs to the starting position and repeat for the allotted time.
• Optional: Add weight to the crease behind the knee for added resistance.

Seventh move: donkey kick left

• Start in a tabletop position with shoulders stacked on wrists, core supported, neck and spine neutral.
• Keeping your knees bent, lift your left leg and press your foot toward the ceiling while maintaining a square hip and supporting your core.
• Use your hips to press your feet directly toward the ceiling and squeeze at the top, taking care to keep your back flat and don’t overextend your arched lower back.
• Return your legs to the starting position and repeat for the allotted time.
• Optional: Add weight to the crease behind the knee for added resistance.

Action 8: Jump Squat

• Begin standing with feet hip-distance apart, core supported, and chest upright.
• As you start the squat, move your hips back, support your core and keep your chest up, keeping your knees in line with your toes.
• Powerfully through your heels, jump and land lightly with a supported core and evenly distribute your weight on each foot while allowing your hips and knees to flex to absorb force.
• Repeat the assigned time.
• MOD: Achieve this low impact by cancelling the jump and doing a body squat, driving your stance with your heels and squeezing your glutes at the top.
• You can also use a chair/couch to guide your squat form.

Action 9: Floor Wipers

• Begin by lying on a mat with weights on each hand, straight in front of your chest, legs straight, and hovering slightly above the ground.
• Supporting your core so that your lower back is in light contact with the mat, lift your leg and move your weight to the right.
• Slowly bring your legs back to the hover and repeat to the left.
• Note that your hips are in constant contact with the mat throughout, not rocking as you move.
• Repeat this sequence for the allotted time.
• MOD: Keep your legs bent as you lift them.