New Year – New You! Who’s ready for a fat blasting challenge to start 2015 Strong?! By adding this plyometric challenge to your workout routine, you are sure to blast away those unwanted Holiday pounds. *Bonus – Nine out of ten of these exercises require No equipment sooo…No excuses – Join in with me!
Keeping the arms at the sides, slowly lift the knees so the thighs are parallel to the ground. Add arm swing while maintaining the slow pace. Pick up the pace and lift the knees as quickly as possible while maintaining good overall form. Focus on lifting the knees up and down rapidly, rather than moving forward quickly.
Crossover Jumping Jacks
Stand with your feet more than hip-width apart and your arms straight out to your sides at shoulder level. Simultaneously cross your arms in front of your chest and jump up just enough to cross your right leg in front of your left. Without pausing, quickly reverse the motion and return to the starting position. Repeat, crossing your left leg in front of your right. Continue alternating feet.
Start with the push-up position with your arm and legs stretched out. Bend one knee bringing it close to your chest with your toes to the ground. Go back to the start position and do the same with the other leg.
Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
Start by getting into a push-up position. Lower yourself to the ground and then explosively push up so that your hands leave the ground. Catch your fall with your hands and immediately lower yourself into a push-up again and repeat.
Lie face-up with knees bent, feet flat on floor and arms straight up. Contract abs and quickly roll up to standing. Then jump up and kick heels up and behind you toward butt. Land with knees slightly bent and return to start. Repeat for one minute.
Cross your left leg behind your right leg as you bend your right knee 90 degrees. Extend your right arm out to your side and swing your left arm across your right leg. Jump a few feet to the other side, switching the position of your legs and arms. That’s one rep. Continue jumping from side to side.
Stand with your legs slightly wider than hip-distance apart and toes pointed slightly outward, holding your weight in both hands. Come into a squat bringing the dumbbell between your legs keeping your spine straight. Keep your chest open with shoulder blades sliding down your back. Exhale, pulling abs in as you forcefully straighten your knees and bring your pelvis over your feet, squeezing your glutes as you stand. Your arms will naturally swing forward to around chest height; think. Inhale and allow the weight to fall between your legs, returning to the squat.
Dumbbell Crossover Punch
Begin by lying on your back with your knees bent and your feet flat on the ground, about two feet from your butt. Hold weights in both hands at your chest with your elbows on the floor. Keeping your hands at your chest, roll up to a sitting position. Twist your ribs to the left as as you “punch” your right hand to the outside of the left knee. Bring the right hand back to your chest as you untwist, bringing your torso back to the center, and roll down to the ground.Repeat the sit-up, twisting to the right side to complete one rep.
Happy New Year! Get your jump on!