Exercise Time: 9 minutes not including stretch/cool down
Number of Exercises Total: 3 regular, 1 ab bonus
Reps: 10 of each exercise
Rounds: AMRAP (As Many Rounds As Possible)
• exercise mat
• pen & paper
We’re doing 3 exercises, 10 of each, in rounds (30 exercises per rounds). You are going for 8 minutes total, as many rounds as possible.
Mule Kicks (10 reps)
Dive Bomber Pushups (10 reps)
Snowboarder Jumps (10 total reps)
BONUS AB EXERCISE: Knee Tuck to Forearm Planks (1 minute)
Description of Exercises:
Mule Kicks – Start sanding tall, feet shoulder-width apart. Squat down to the floor and place your hands just outside and in front of your feet. Jump your feet back, NOT all the way to a plank but to a V position. Hands don’t move off the floor. Bend your knees to get momentum and jump up, butt leading toward the ceiling and your weight entirely pressed into your shoulders, head between your arms. Straddle your legs and try to get your legs parallel to the ground. Return your feet to the floor and immediately explode up, jumping straight into the air and leave your arms straight and by your side. Repeat 10 times.
Modification: if the whole “straddle” thing sends you into a tizzy, try doing this mule kick/jump this way… Instead of straddling, when you jump from bent knees, just lift your hips/butt toward the ceiling and let your legs hang down toward the floor straight. I actually think this is a little harder but have found when teaching this exercise, that modification sometimes helps you get the feel for what you are supposed to do with your legs.
I’ve included a video all the way at the bottom of this post that should help!
Dive Bomber Pushups – Start in an inverted V pushup position (butt pointed toward the sky). Lower your nose toward an imaginary spot between your hands. Then pretend you are trying to slide your body under a bar and push with your arms and extend your upper body upward, arching your back and straightening out your arms. Reverse the move to go back up. These are NOT easy. Modification: Do the first half the same, but instead of reversing to go back up, from the bottom position (upward dog for those who know yoga), just tuck your head back between your arms and push yourself back to the inverted V start position. This is called a Hindu Pushup.
For a great instructional video, click here to see how both the Dive Bomber and the Hindu pushup are done. Go to the :25 second mark to get the full demonstration.
Snow Boarder Jumps – Get into a DEEP squat, turn your hips so your right hand touches the floor by your left foot, reaching your left hand behind you. Explode up, jump and turn halfway around, landing in a deep squat facing the other direction and switch hands so that your left hand is now touching the floor by your right foot and your right hand is extended behind you. These are deep, controlled jumps. Do 10 total (5 on each side).
BONUS AB EXERCISE:
Knee Tuck to Forearm Planks
: Get in a full plank on your hands, and tight. Begin by lifting your right leg and pulling your right knee toward your right armpit, squeezing your abs. Return right foot back to plank position. Repeat on the left side with your left knee. Return to plank. Then in plank position drop your right forearm to the floor, followed by your left forearm, then push through your right arm and go back to right hand down, then left hand down returning to a full plank on your hands. Repeat the entire series as many times as possible in 1 minute.
That’s it! You’re done!! Have a blessed Sunday!!
*Again, please excuse typos. Typing a blog entirely from an iPhone is … Well…. Silly. 😉