1. LUNGE JUMP SWITCHES
Standing with your eet together, jump into a lungeposition, with your let leg to the ront, right leg to the back, and both knees bent to90 degrees. Your ront knee (let leg) should be directly over your let heel. Then jumpas high as you can and switch legs, landing in a right leg lunge. Continue jumping andswitching legs, while swinging your arms comortably at your sides. Make sure you arepushing o both the ront and back legs equally each time you jump.
2. NARROW-TO-WIDE ARM PUSH-UP
Start in a straight-armed plank or push-upposition, with your shoulders over top o your wrists. Then bend your arms, and lowerdown into a tricep push-up, keeping the elbows pointed backwards and tight by yourribs. From there, explode up, jumping your hands out wide to either side o you, andlower down into a wide armed push-up. This time, your elbows point out to the sides,orming 90 degree angles. Continue to push o the ground with your arms, “jumping”rom narrow to wide push-ups. Keep the legs straight, eet in place and spine straight.
Lay on yourback with your legsstraight and together.Simultaneously lityour legs and upperbody o the groundto orm a “V” position.Then lower down tothe starting position.Repeat. Hands canbe kept resting palmsdown by your hips, oroutstretched overheador increased intensity.
4. BACK LUNGE LEG KICK WITHBAND
(one side at a time): Tie a loopin a resistance band and slip the looparound your right ankle. With your let oot,stand on the untied end. Give yoursel theappropriate amount o slack in the band.Lunge backward with the right leg untilboth knees orm 90-degree angles. Thenpush o the back leg into a straight legkick backwards. Immediately lunge andkick again with the same leg. Perorm30 seconds with just the right leg, thenswitch. Make sure you keep your chestup when you lunge and kick!
Below is a gymnastics-inspired conditioning circuit. All you need is a towel,resistance band and stopwatch. Perform as many repetitions in 30 seconds of each exercise as you can. Perform the circuit at least twice, resting as little aspossible! Remember to be as explosive and quick as possible!
The more muscles youcontract at once, the more energy isrequired, and the more calories are burned. Thus, greater EPOC (excesspost-exercise oxygen consumption)results.