Upper body strength and styling super group

Equipment: heavy objects (water bottles, household items, dumbbells), optional elevated surface.

Format: Each action is executed at 0:45 and repeated for 3 rounds.

Super Group 1

Action 1: Spider Climber to Pike push-up

• Start in a high plank position with your shoulders stacked above your elbows, your cores joined, and your back flat.
• Keep the core tightened, lift the right knee to the right elbow to tighten the abdominal muscles, return the right foot to the starting position and repeat on the left side.
• From your high plank, move your hips backwards and upwards toward the ceiling by moving away from your hands, so that your head is in line with your arms, thus returning to the Downward Dog Pose. (Your weight should be evenly distributed between your palms, and your heels should reach the floor.)
• Move back to your high plank position and repeat.
• MOD: Put your hands on a raised surface (chair, sofa) or perform from a kneeling position.

Step 2: 3-way raise

• Stand with your core tightened, chest tall, shoulders rolled back, holding heavy objects with both hands.
• Keep your chest down and keep your core engaged, raise your arms to the side, keep your elbows slightly bent, and guide with your shoulders and elbows instead of your wrists.
• Slowly put the weight back to the sides of your body in a controlled manner, and then lift the weight directly to the front of your body for forward lift, and finally your palms face the ground.
• Slowly lower them to the center again, palms facing back, and use the back muscles to straighten the weight.
• Put our weight back to the center and repeat the lateral elevation to forward and backward.

Action 3: Fly from the chest to the chest, pullover to the legs, drop

• Begin to lie on your back on the ground, with your arms straight, place the weight flat on your chest, palms facing each other, while supporting your core.
• Bend your elbows slightly, keep your shoulders away from your ears, open your arms, and stop when your elbows are in line with your chest.
• Pull the heavy object back to your chest, and control your arms toward the wall behind you to perform a chest pullover.
• Support your core and use your latissimus dorsi to pull the weight back to your starting position.
• Straighten your legs, join the blueberry spine, and then slowly lower your legs to the floor.
• Go back to the starting position and repeat.
• MOD: Keep your knees bent to reduce the fall of your legs, instead of stretching them.

Super Group 2

Action 1: Rotate the plank

• Starting from a high plank position, your core is engaged, and your shoulders are stacked on your hands.
• Rotate to the right, balance with your right hand and right foot, raise your left arm, place your left foot behind your right foot to maintain balance, and keep your hips off the ground.
• Rotate back to the center and repeat on the other side.
• MOD: When you rotate to your side board, keep your bottom knee bent.

Movement 2: Isolated 2-way biceps curl

• Start to stand, leaning back against the wall.
• With palms facing you, hold the weight-bearing object and pull your shoulder blades back and down to engage the core.
• Keep the upper arm still, while contracting the biceps, curl the weight up to the shoulder, and perform a biceps curl with both arms.
• Reverse movement to return to the starting position, externally rotate the arm and perform a broad biceps curl.
• Go back to the center and repeat these two curls back to back within the allotted time.

  

Action 3: Cross and cross squat

• Stand with your feet slightly wider than the hip distance, tighten your core and shoot your loot behind you, as if you were sitting on a chair-keeping your heels and chest weight.
• Power through your heels to a standing position.
• Raise the right knee and cross the midline, rotate the torso while touching the knee with the left elbow; repeat on the other leg, then return to the squat and repeat.
• MOD: Squat on the chair to help remind you to stay in good shape when squatting so that you don’t load all the weight forward or bend at the waist.

Terminator

Walking board to climber (1:00)

• Starting from a high plank position, your core is engaged, and your shoulders are stacked on your hands.
• Support your core, lower yourself to your elbow one arm at a time, then stand up again.
• Repeat 2 rounds, once you are back on your high plank, perform 4 climbs by moving your knees towards your chest and backing, one at a time. Repeat from the walking plank.
• MOD: Perform this movement from an elevated surface.