EVO-LUTION CHALLENGE WEEK 2
Perform each exercise for 45 seconds with only 15 seconds of rest in between. Do as many rounds in 30 minutes. Rest in between each round as needed to be able to complete the following round with out stopping
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1
Walkout Push-Up Pike
Start with performing one push up then walk your feet into your hands without bending your knees. Once you reach the pike position perform another push up keeping your legs straight and hips up. Then walk hands out and perform another push up. The closer your hands and feet are the more challenging it will be to perform a pike pushup.
Level: |
Beginner |
Reps: |
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Sets: |
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Set Time: |
45 |
Rest Time: |
15 |
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2
Atomic Med Ball Slam
Start standing over a med ball. Squat down and scoop off the ground and go into lifting it as high as you can then as powerful as you can throw it into the ground using your entire body not just your arms. Key is to lift with your hips and not just your back. Increase the weight of the med ball to increase difficulty.
Level: |
Beginner |
Reps: |
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Sets: |
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Set Time: |
45 |
Rest Time: |
15 |
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3
Explosive Jump Tucks
Key to this exercise is to tuck your knees into your chest and not bring your feet behind you. Also when you land to explode off the ground with as much force as possible. The higher you jump the harder this will be. Challenge your body by pushing the last few reps.
Level: |
Beginner |
Reps: |
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Sets: |
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Set Time: |
45 |
Rest Time: |
15 |
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4
Plank Single Leg Mountain Climber
Start in a plank on your hands and your feet on sliders. You can use a paper plate on carpet or wood if you are in your house. Slide one foot at a time as close to your hand as possible. As your foot is sliding focus on only moving your hips up and down a few inches to maximize abdominal engagement.
Level: |
Beginner |
Reps: |
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Sets: |
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Set Time: |
45 |
Rest Time: |
15 |
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