Sweat

 

Summary: "I like to move it, move it". Do you like to move it? If you do, then this is the workout for you! This next level workout is designed to be high intensity to help you work up a sweat, build strength and get lean. Work every muscle in a quick, effective format with "Sweat."

Time: 16 Mins.

Intensity: 8/10

 

 

Middle Swing (10 Reps)

Stand in quarter squat position. The hands are between the legs at ground level. 

Push through the heels and fully extend the body pushing the hips forward. Swing the arms to full extension above the head.

Return to starting position in controlled manner.

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Squat Side Punch (10 Reps Each)

Engage the core. Initiate movement from the hips. Position the band up the front side of the body.

Drop the hips as if you are going to sit in a chair and lower the body until your thighs are parallel to the ground. The band stays at the shoulders during the squat.

Push through the heels. As you stand up punch to one side of the body with the opposite arm. As the arm comes back in, dip back down into squatting position.

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X Walk (10 Reps Each)

Squat down into quarter-squat position. Activate the glutes. Create an appropriate amount of slack between the feet as to not put too much stress on the band.

Take a ten inch step to the side with near foot. You will now have a wider stance. Follow with a 10 inch following step in same direction with other foot.

Stance will return to normal. Reverse direction after the set. 

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REST: 20 Seconds

REPEAT

 
 

Iron Cross (10 Reps)

Stand with hip width +1 stance. The arms are extended out in frontal plane making a "T" with a handle in each hand.

Drop the hips as if you are going to sit in a chair and lower the body until the thighs are parallel to the ground. While dropping down, move the arms out in front while keeping the arms parallel to the floor.

Stand in a low squat stance with your feet shoulder-width apart and arms held out in front of you with your palms facing in.

Push through the heels and return to a standing tall position with arms in "T" position in a controlled manner.

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Jammer Jump (10 Reps Each Way)

Stand with the knees slightly bent and hands at chest height. Drop the hips as if you are going to sit in a chair and lower the body until your thighs are parallel to the ground. The band stays at the chest during the squat.

Push through the balls of the feet and reverse the motion by extending through the hips. Simultaneously extend the elbows to straighten the arms during the upward movement.

As full body extension is reached, jump up and out, following the hands with the body. Land is squat position and return hands to chest height.

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Monster Walks (10 Reps)

Squat down into quarter-squat position. Activate the glutes. Create an appropriate amount of slack between feet as to not put too much stress on the band.

Take a ten inch step forward. Follow with a ten inch following step forward with other foot. Reverse direction after the set.  

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REST: 20 Seconds

REPEAT

 
 

Scissor Jump (10 Reps)

Stand in staggered squat position with knees slightly bent. Load the position by slightly dipping the knee and squeezing the glutes.

Straighten the legs and jump into the air. Both legs should leave the ground at the same time. In the air, bring the knees up and switch the front and back foot.

Land in staggered stance quarter squat with alternate foot position.

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Box Jump (10 Reps)

Stand with the knees slightly bent and with with hands at chest height. Drop the hips as if you are going to sit in a chair and lower the body until your thighs are parallel to the ground. The band stays at the chest during the squat.

Push through the balls of the feet and reverse the motion by extending through the hips. Simultaneously extend the elbows to straighten the arms during the upward movement.

As full body extension is reached, jump up and onto the box, landing in squat position. Bend the knees and hop backwards off the box into a soft landing.

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Side Lunge (10 Reps)

Squeeze the down-leg glute and step to the side by pushing off down-leg (don't just reach with stepping leg).

Once stance is at full width, sit the hips down towards the active leg until the active-leg thigh is near parallel to the ground.

Push off through the center of the active-foot explosively and return to starting position.

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REST: 30-60 Seconds

REPEAT