Whole body power smash

Equipment: heavy objects (water bottles, dumbbells, household items), elevated surfaces
Format: Perform each action within the specified time, repetition, and round.

Super Group 1: 3 rounds

Step 1: Bridge Lift (12-15)

• Lie on your back with your knees bent and your feet on the ground, then Blueberry Spine active.
• Use your heels to press into the ground, push your hips toward the ceiling, and squeeze your hips at the top.
• Slowly lower the hips back to the floor and repeat
• Optional: Increase the difficulty of this exercise by placing the heel on a raised surface or adding weight to the hip crease.

Action 2: Jump and squat (0:30)

• Start in a squat position, keep your feet apart and keep a distance from your buttocks, tighten your core, keep your chest tall, and keep your weight on your heels.
• When squatting, push your hips back, keep your chest straight, heels with your weight behind, and your knees following your toes.
• Pass through your heels and back chains forcefully, jump up explosively, lightly land on the soles of your feet, return to standing and repeat.
• MOD: By canceling jumping or squatting on a chair, this action has less impact.

Super Group 2: 3 rounds

Action 1: side lift to front lift (8-12)

• Stand with your core tightened, chest tall, shoulders rolled back, holding heavy objects with both hands.
• Keeping the chest cavity down and keeping the core engaged, raise your arms to the side, keeping 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 put your weight back to the center and repeat the lateral elevation to the front elevation.

Action 2: Low lateral stride to 180 jump and squat (0:30)

• Start squatting down from the left side of the mat, with your weight on your heels and your hips back, as if you were sitting down.
• Keeping low, step to the right one step at a time, ending in a squatting position on the right side of the mat.
• Pass through your heels and back chains forcefully, jump up explosively and rotate 180 degrees to face the wall behind you, and gently fall on the soles of your feet.
• Stay low, step to the right again, jump and spin again and repeat.
• MOD: By eliminating the jump and turning oneself through 180 degrees, the impact of this action is made smaller.

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Super Group 3: 3 rounds

Step 1: Narrow row hammer curl (8-12)

• Start standing with feet together, holding heavy objects in hand, tightening the core, and rolling back shoulders.
• The hips are hinged forward at a 45 angle, the cores are joined, the gaze is neutral, and the weight is hanging under the chest.
• Roll your shoulder blades down and back so you don’t bend forward, then pull the weight to your side while keeping your elbows close to your body and squeeze your back muscles.
• Slowly lower the weight in a controlled manner, return to a standing state, and then curl the weight up to your shoulders with your palms facing you.
• Reduce the weight in a controlled manner and repeat the narrow rows of bends to curl.

Action 2: Burpees (0:30)

• Begin to stand, tighten the core and straighten your chest.
• Bend your knees, place your hands on the floor or mat in front of you (fold your hands directly under your shoulders), then jump up or put your feet back on a high plank, hold your belly button and move upwards Keep your core.
• Tighten your core, perform push-ups by lowering yourself to the ground (keep your latissimus dorsi tight and your shoulders away from your ears), then press yourself back on a high plank.
• Jump or step back to the outside of your hand, put your weight on the heel, and use your power to stand or jump to stand and repeat.
• MOD: Perform this movement with your hands on a slanted surface, such as a chair, sofa, or footstool. You can also completely eliminate the impact by stepping back and forth instead of jumping, and squatting instead of jumping.

Super Group 4: 1 round

Action 1: Raise the leg (10-15)

• Begin to lie on your back, with your legs bent, your arms at your sides, and your cores engaged.
• Activate the blueberry spine by gently pressing the lower back into the mat and make sure to maintain contact throughout the movement.
• Keep your knees bent, slowly raise your legs to the ceiling, and control your hips off the ground.
• Return the hips and legs to the ground while maintaining the blueberry spine and repeat.
• Optional: Straighten your legs to increase difficulty.

Step 2: Climber (0:30)

• Starting from the high plank position, place your shoulders on top of your hands, your core tightened, and your back flat.
• Keeping your hips down, stretch your knees into your chest, then pull each knee inward as much as possible, then withdraw, one at a time.
• MOD: Perform this movement on a raised surface by placing your hand on the edge of the sofa or table.

Move 3: Vibrate kick (8-12)

• Begin to lie on your back, with your arms on your sides, your legs straight in the air, and your cores engaged. Gently press the lower back into the mat to activate the blueberry spine.
• Keeping the spine neutral, lift the upper back slightly off the ground and feel the contraction of the abdominal muscles.
  While maintaining the blueberry spine, lower your legs slowly towards the ground as much as possible and maintain this position.
• When you raise the other leg for a flutter kick, lower one leg slightly and then switch legs. Focus on keeping your core involvement.
• MOD: Bend your knees instead of straightening your legs.

Step 4: Superwoman weightlifting (0:30)

• Begin to lie on your stomach, stretching your arms and legs.
• Use your lower back and buttocks to lift your legs and arms off the mat together.
• Maintain this position for the specified time, focusing on keeping your shoulders down and arms raised.
• MOD: First isolate only the upper body and put your legs on the mat to maintain stability. Perform several isolated lifts of the upper body. Then perform a few isolated lower body lifts. Work on separate upper and lower body lifts until you feel comfortable putting them together.

Action 5: Side board leg lift (8-12 on each side)

• Start in the sideboard position, place your right elbow on the ground, stack it under your shoulder, bend your right leg, and straighten your left leg in line with your body.
• Lift the side plank, keep your hips square in front of you, and don’t lean your chest forward.
• Extend your upper limbs and arms outwards, bring them together for a side curl, while keeping your hips off the ground.
• When you put your hips on the ground, stretch your arms and legs back and repeat all the times on one side, then switch.
• Optional: Stretch your legs outwards and raise your hips.