Strong Body Workout Explosion

Supergroup 1

Slow Wave Ratio Biceps Curl (0:45 – 1:00)

• Place a weighted object on either side of the top of the cushion.
• Begin standing on top of the mat with core supported and chest straight.
• Bend your knees, place your hands on the mat, and return your feet to a high plank position, shoulders stacked on wrists, core supported, back straight, and gaze neutral (not looking up or down).
• Bend your arms and lower yourself onto the mat to do push-ups while keeping your shoulders away from your ears. Notice that your hips and torso move in one line.
• Keeping a supported core and a flat back, push yourself back to the starting position.
• Return your feet to your hands, place your weight on your heels, pick up the weighted object, and stand through your heels, supporting your core and raising your chest.
• With your palms facing forward, support your core and shoulders back and forth (as you would against a wall), bend your elbows to curl the weight to shoulder height.
• With control, lower the weight to the starting position. Note that your elbows should remain inside your ribcage during the curl.
• Bend your knees, place the weights back on the sides of the mat, and repeat the sequence for the allotted time.
• MOD: Do pushups with your knees on the mat, or burpees with your hands on an elevated surface (bench/sofa/chair) instead of a mat.

Side plank snatch (8-12 per side)

• Start on the mat with your left elbow directly under your left shoulder, core supported, hips stacked, and legs extended so your body is in a straight line. Place a weighted object on the cushion in front of your left armpit.
• As you lift your hips off the mat with your left arm and left leg, grab the weight with your right hand and lift it straight up to stack your shoulders, squeezing between your shoulder blades.
• Simultaneously lower your hips and weights back onto the mat in a controlled manner, taking care not to collapse through your left shoulder and keeping your shoulders and hips stacked.
• Repeat the allotted time and switch sides.
• MOD: Bend and place the bottom knee on the mat during this movement.

Lateral Obstacle Jump (0:30-0:45)

• Put a yoga block (or any other obstacle) in the middle of the mat and stand on the far left side of the mat with your knees bent.
• Power through your feet, blasting over the obstacles on the right (pushing you with your arms).
• Gently land with a supported core, distributing your weight evenly on each foot, while allowing your hips and knees to bend to absorb power. Your knees should line up with your toes as you prepare to jump back to the left.
• MOD: To do this low impact, squat on the other side by jumping up and over the obstacle with one foot at a time. Keeping your core supported and your chest elevated, stand across your heels. Repeat the stride and squat for the specified time.

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Supergroup 2

Kang Squat Alternate Pull Back Row (8-12)

• Start by standing with your feet hip-width apart and a weight in each hand, core supported, shoulders down front and back (like against a wall).
• Bend your knees in line with your toes and bring your hips back into the squat.
• Cross the heels to straighten the legs, keeping the back flat and articulating the hips while bringing the weighted object to the calves, palms facing the body.
• Pull your elbows out and back for a back row, squeezing between your shoulder blades.
• Be careful not to round your shoulders, control the weight down near your calves, then go through your heels, squeezing your glutes with your supported core, and return to a standing position.
• Repeat the sequence for the maximum number of times.

2 planks jump into 2 plank jacks (0:30-0:45)

• Start with a tall plank, core supported, back flat, hands stacked under shoulders, and neutral eyes (not looking up or down).
• With shoulder and palm support for stability, jump your feet up toward your hands and back to plank position.
• Complete two plank jumps.
• When doing a plank, keep your hips level with your shoulders and jump your feet to the side and close together as if you were doing a jack.
• Complete with two flat jacks.
• Continue this sequence for the allotted time.
• MOD: Do this with your hands on a sloping surface, such as a chair, sofa, or ottoman. You can reduce this effect by removing jumping and stomping your feet.

single leg hip thruster (8-12 per side)

• Sit on a cushion in front of a bench (or sofa/chair/footrest) and place a weighted object on your hip crease.
• Push yourself up with your elbows and feet, resting your back against an elevated surface; the edge of the surface should be at the base of your shoulder blades. Your knees should be aligned over your ankles with your feet on the mat.
• Supporting your core and passing through your heels, lift your hips and weight toward the ceiling, keeping your knees in line with your toes, squeezing your glutes and pausing at the top.
• In this position, transfer the weight to the crease of your right hip and extend your left leg out of the mat.
• Return your hips to the mat in a controlled manner and repeat for the assigned number of reps while keeping your left leg lifted and hips level with each other.
• Switch sides and repeat the sequence.
• MOD: Keep your feet on the ground during this exercise and/or perform this sequence without weighting objects.

Terminator:

10x Squat Press

• Begin standing with your feet about hip-distance apart and your shoulders back and down (as if they were leaning against a wall) while placing weights on your shoulders
• 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.
• Push back with the power of your glutes, then raise your arms above your head. Your weighted objects can face forward or face each other. Put them back on your shoulders and repeat the squat.
• MOD: Use an elevated surface like a sofa, chair ottoman, or bench to check your squat form and make sure you’re using the correct muscles. Consider practicing this move without any heavy weights to start with, but instead press soft fists overhead.