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PART 1
will leave you
major muscle
PART 2
Turn Up the Burn
1 - Squat to
Overhead Press
Stand with feet hip-
width apart, holding
weights in front of
shoulders, palms facing
body. Bend knees to
lower into a squat,
keeping chest up (a).
Stand and press
weights overhead,
palms facing each other
(b). Return to start.
That ’s 1 rep. Do a s many
as you can in 2 minutes,
rest 2 minutes, then go
to next exercise.1 - L Drop Squat
Stand with knees slightly bent,
then jump up (a). Land with feet
a little wider than hips as you
lower into a squat; at the same
time, drive left arm out to the
side and right arm down toward
floor (b). Jump feet together
and stand to return to start.
Repeat, alternating arms.2 - Speed-Squat Walk- 3 -
outs With T-Extension
Stand with feet hip-width
apart and jump into the air.
Land softly, then bend
knees, place hands on floor
(a) and walk feet back to
high plank. Rotate hips and
shoulders toward the left,
raising left hand overhead
(b). Reverse movement
to return to start. Repeat,
alternating sides.
2 - Running Pushup
Start in high plank position, hands
slightly wider than shoulders. Bracing
core, lower body toward floor (a), then
push back up. Bend lef t knee and t wist
it toward right elbow, engaging obliques
(b). Return to start and repeat with
opposite leg. That’s 1 rep. Complete as
many as you can in 2 minutes, rest 2
minutes, then continue to nex t exercise.3 - Squat Thrust With Row
Start in high plank position with hands on dumbbells, shoulders aligned over hands.
Enga ging abs, row lef t dumbbell up by pulling shoulder blade in toward spine, keeping
back flat and hips steady (a). Lower weight back to floor and repeat row with right arm.
Next, jump both feet up to outside of hands, then rise to a squat while leaving dumbbells
on floor (b). Place hands back on dumbbells and jump feet back to start. That’s 1 rep.
Complete as many as you can in 2 minutes, rest 2 minutes, then continue to next part.THE
WAK E- UP WORKOUT
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