Unleashing the True Power of Women

Transcription

1 Unleashing the True Power of Women Building Inner Strength Through Performance Ben Warstler, CSCS, NSCA-CPT Owner, Groundbreaking Fitness, LLC

2 For a very long time women have been afraid of being strong physically. Often placing themselves as the physically weaker gender, women often turned to cardio machines and pretty colored dumbbells (with padding) for their exercise Fortunately, things have changed. Women want to be strong, and they want to be fit; they want to be their own person. I see it every day in our boot camps. Our campers constantly step outside their comfort zones in the pursuit of better bodies and better state of mind. We train hard in boot camp, but as I mentioned earlier, we aren t going to be using fuzzy pink weights and doing crunches with bicep curls and light stretch bands. In order for success we need to train specific movements in order to reach the specific goals of our campers. There are specific requirements for our workouts that must be in place to induce a positive result. Take a look at this list and see if your current program contains these items: In order to induce fat loss and increase muscle/strength, the exercises selected should include at least one of the four hot spots of the body. This will activate a very large amount of muscle tissue to perform the work, therefore increasing the calorie output Workouts must be balanced in order to reduce the risk of injury and provide an optimal environment to develop a healthy body and promote balanced strength. When we refer to balanced we mean the movements should be balanced: push, pull, hip dominant, quad dominant) The repetitions should be such that they induce a metabolic effect optimal for fat loss (or strength on some days) The amount of time that the muscles are actually under stress must be taken into account to ensure enough work is being performed during the class time. There should be a structured warm up as well as cool down/ recovery stage In our boot camps we have all of these bases covered. Our camp starts with a general warm up with a jog and calisthenics. We often will then move into a mini extended warm up using basic bodyweight moves to induce a metabolic effect but not a full workout (we are working up a sweat here). Then we move into our main workout, followed sometimes by extended work, then to a cool down involving static stretching and foam roller stretching for regeneration and recovery.

3 Being able to manipulate and move your body is very important for success. In our boot camp we will perform a lot of body weight exercises as it is the foundation for strength. I could go into more detail on this but that is a conversation for another day. As you look through the workouts you will see that there are modifications for some of the more difficult and dynamic exercises, and these modifications are body weight exercises quite often. As you progress through the program, you will develop strength and endurance you never thought you could achieve. Often our clients will start boot camp unable to a single pushup. But after one four week camp, they are able to do standard push ups! It is part increase in strength, and part believing they have the strength to perform the move. It is amazing to witness and very liberating to our clients. Get ready, because the next 4 weeks are going to push you beyond your comfort zone and test your mental and physical fitness. Here we go!

4 Weeks 1-4 Follow this sequence of workouts for the next four weeks. Train 4 times per week using these workouts: Weeks 1-4 Sequence: Tabata* Deck of Cards+ Sprint Intervals Baseball + Plank Standards 21,15,9 + Strong to the Core Dakota s Destiny + Mini Circuit 32 Minutes Roll the Dice + Short Sprint and Go The Big Nasty Engine 8 + Supermans Legs and Lungs + Sprint Intervals Partners Paradise Peripheral Heart Action + Mini Circuit Four Eyes + Jack and Hills Four Minute Madness + Plank Standards 30:30 Tabata* *Tabata is a benchmark workout where you will want to use to monitor your improvement from the beginning of four weeks until the end.

5 Equipment Needed: Dumbbells Mat, carpet, or grass Benches/Chairs Gymboss or Stopwatch Warm up- Perform Warm up A Main Workout Tabata Kettlebell High Pull Tabata Sit ups Tabata Push ups Tabata Squats Tabata + 1/2 Mile Run Perform 20 seconds of work followed by 10 seconds of rest Continue for 8 straight sets; You keep track of the lowest number of reps you perform in 1 20 second time period as that is your final score There is a 30 second break between exercises Extended Work 1/2 Mile Run Complete 1/2 mile loop for best time and record time in your notebook Alternate Workouts- Here are some alternative workouts that you can substitute for the workout above Squat and Press Kettlebell High Pull Push ups Jump Squats (Squats for level 1) Tabata Burpees Tabata Body Rows Tabata Dips Tabata Kettlebell Swings Cool Down Foam Roll Stretching Static Stretching

6 Equipment Needed: Mat, carpet, or grass Benches/Chairs Rings/Straps/bands Gymboss or stopwatch Deck of Cards (take out 2 s) Deck of Cards + Sprint Intervals Warm up- Perform Warm up A Main Workout Draw card and perform exercise to the suit drawn and perform number of reps to the number on the card Complete entire deck Level 1 Hearts- Sit up Diamonds- Step ups (each side) Clubs- Inverted Row Spades- Push ups Joker- 10 of each exercise Ace- 11 reps Face Cards- 10 reps 3's- WILD- choose your exercise perform 15 reps Extended Work Sprint Intervals- Sprint around track or specified distance for 30 seconds followed by 90 second recovery- slow jog/walk. Complete 4-6 rounds (Limited space will perform Hill Climber Intervals for same time periods) Cool Down Foam Roll Stretching Static Stretching

7 Equipment Needed: Chairs/Benches Mat, carpet, or grass Cones Stopwatch or Gymboss Baseball + Plank Standards Warm- up- Perform Warm up A Extended Warm up Plank Standards Hold the prone plank position for as long as you can without dropping your knees or hips to the ground. Once you break the plank position, stop and record your time in your notebook. Main Workout (This workout can also be done with a group) Baseball Set up bases in a baseball diamond format around your yard Score as many runs (rounds) as you can in 10 minutes Play two games (second game try to beat your first score) Take two minute rest between games Level 1 On go run to first base perform 10 Burpees Run to second base perform 10 Prisoner Squats Run to third base perform 10 Chin to Knees Run home perform 10 Push ups then score a run in your notebook Cool Down Foam Roll Stretching Static Stretching

8 21, 15, 9 + Strong to the Core Equipment Needed: Kettlebells Rings/straps/bands/tree branch/bar Benches, chairs Dumbbells Mat, carpet, grass Stopwatch or Gymboss Warm up- Perform Warm up B Extended Warm up Strong to the Core Side Plank left x 20 seconds Side Plank right x 20 seconds Push up plank x 20 seconds Perform the following in sequence as long as you can without letting your knees or hips touch the ground. Keep track of this for time. Once you reach five completed rounds, you can stop Main workout Move through the exercises using the rep ranges of 21, 15, 9 When finished you will have completed three sets of each exercise. Wherever possible, look to increase weight with an exercise as the repetition count goes down. Complete once for time Level 1 Workout option A Workout option B Weighted Squats Kettlebell Swings Push ups Weighted Lunges 1 Arm DB Row Supermans Sit ups Band Rows Step ups Burpees Campers will record their time in their notebooks Cool Down Foam Roll Stretching Static Stretching

9 Equipment Needed: Bands Rings/Straps Box or Platform Mats or Carpet or Grass Stopwatch or Gymboss Warm up- Perform Warm up A Main Workout Dakota s Destiny + Mini Circuit 3 Rounds of 1 minute each of... Level 1 Inverted Row DB Squat and Press Sit Ups Push Ups Squats DB Romanian Deadlift Russian Twists 1 Arm DB Rows Burpees Rest 2 minutes between rounds. Extended Work Mini Circuit Score as many rounds as you can in 3 minutes 5 Kettlebell Swings 10 Step ups each leg Cool Down Foam Roll Stretching Static Stretching

10 Equipment Needed: Mats or Carpet or Grass Gymboss or stopwatch 32 Minutes Main Workout Complete the following workout. Level 1 1 Min Burpees 1 Min Hill Climbers 1 Min Reverse Lunges 1 Min Rest 1 Min Explosive Squat (Jump Squat) 1 Min Push ups 1 Min Chin to Knees 1 Min Sit Ups 1 Min Rest 1 Min Squat 1 Min Push ups 1 Min Squats 1 Min Flutter Kicks 1 Min Planks 1 Min Rest 1 Min Burpees 1 Min Hill Climbers 1 Min Reverse Lunge 1 Min Leg Raises 1 Min Push ups 1 Min Rest 1 Min Burpees 1 Min Superman 1 Min Lateral Lunges 1 Min Reverse Lunges 1 Min Rest 1 Min Squats 1 Min Sit Ups 1 Min Flutter Kicks 1 Min Rest 2 Min Plank Cool Down Foam Roll Stretching Static Stretching

11 Roll the Dice + Short Sprint and Go Equipment Needed: Mat, carpet, or grass Benches/Chairs Stopwatch or Gymboss Rings/Straps/Bands Dumbbells Warm up- Perform Warm up A Main Workout Start the workout by jogging 1-2 laps; each subsequent round will be started with a run Roll the Dice twice to determine exercises performed Each number on the dice corresponds to exercise Score as many rounds as you can in 15 minutes Level 1 1's- Push ups x 15 2's- Body Rows/Band Rows x 15 3's- Sit ups x 15 4's- Step ups x 15 (each leg) 5's- Burpees x 15 6's- Overhead Squat x 15 Extended Work Short Sprint and Go Score as many rounds as you can in 6 minutes, then try to beat your score in the second circuit Level 1 Circuit #1 Push ups x 10 Stair sprints x 2 flights (or step ups x 10 each leg) Sit ups x 10 Circuit #2 Dips x 15 reps Sprint 1 lap 1/10 mile (or Hill Climbers x 50) Chin to Knees x 15 reps Record results in your notebook Cool Down Foam Roll Stretching Static Stretching

12 Equipment Needed: Benches/Chairs Set of stairs Mats, carpet, or grass Rings/straps/bands/tree branch Stopwatch or Gymboss Warm-up- Perform Warm up A The Big Nasty Main Workout The Big Nasty Set the timer for 30 minutes and complete as many rounds as possible Record Results in notebooks Level 1 Sprint 1 lap (1/10 mile) Rows x 20 Stationary Lunges x 12 each side Sprint 1 lap Stairs x3 flights (step ups 12 each leg) Explosive Squat x 15 (Jump Squats) Stairs x 2 flights (10 step ups each side) Push ups x 20 Cool Down Foam Roll Stretching Static Stretching

13 Engine 8 + Supermans Equipment Needed: Dumbbells Rings/Straps/bands Kettlebells Gymboss or stopwatch Benches/Chairs Warm-up- Perform Warm up A Extended Warm up Superman Hold Lift arms and legs off floor and hold for as long as you can without letting arms or legs touch the ground. When you break the superman hold, record your time in your notebook Main Workout Start at one station performing exercise for 60 seconds counting the number of reps Move to next station in numerical order without rest continuing your repetition count Continue this cycle through all 8 stations. At the end of the entire circuit write down your current rep count, so when you start at next station you will start your count with 1. Repeat entire circuit for three rounds Level 1 1. Push Press 2. Kettlebell Swing 3.Rows/Band Rows 4. Rest 5. Burpees 6. Push ups 7. Prisoner Squats 8. Rest Cool Down Foam Roll Stretching Static Stretching

14 Legs and Lungs + Sprint Intervals Equipment Needed: Mats, carpet, grass Dumbbells Kettlebells Gymboss or stopwatch Warm up- Perform Warm up A Main Workout Perform once for time and record in your notebook Level 1 50 Squats 40 Goblet Squats 30 Swings 20 Weighted Step ups (ea leg) 10 High Knees (ea side) 25 Burpees 10 High Knees (ea side) 20 Weighted Step up (ea leg) 30 Swings 40 Goblet Squats 50 Squats Extended Work Sprint Intervals- Sprint around track or specified distance for 30 seconds followed by 90 second recovery- slow jog/walk. Complete 4-6 rounds (Limited space will perform Hill Climber Intervals for same time periods) Cool Down Foam Roll Stretching Static Stretching

15 Equipment Needed: Rings/Bands Dumbbells Mats or Carpet or Grass Partners Paradise Warm up- Perform Warm up B Main Workout Complete the following workout. There is no scheduled rest and there is no timer. Level 1 50 Kettlebell High Pulls 40 Push ups 50 Squats 30 Leg Raises 50 Sit ups 20 Burpees with Push up 50 Inverted Rows/Band Rows 10 Explosive Squats (Jump Squats) 50 Hill Climbers per side Cool Down Foam Roll Stretching Static Stretching

16 Equipment Needed: Mat, carpet, or grass Kettlebells Dumbbells Gymboss or stopwatch Peripheral Heart Action + Mini Circuit Warm- up- Perform Warm up A Main Workout Start at one of the four stations performing the exercise for as many reps as possible in 30 seconds Rotate to the next exercise without rest and perform that exercise for 30 seconds. Continue this for 8 total rounds (32 intervals or 16 non stop minutes) Keep track of total reps you get; this will be your score at the end of the workout (this is one large number for all reps) Level 1 Band Rows/Inverted Rows Chin to Knees Squats Push ups Record your results in your notebook Extended Work Mini Circuit Score as many rounds as you can in 3-5 minutes 5 Kettlebell Swings 10 Step ups each leg Cool Down Foam Roll Stretching Static Stretching

17 Equipment Needed: Mats, carpet, grass Dumbbells Bands/Straps/Rings Gymboss or stopwatch Warm up- Perform Warm up A Main Workout Four Eyes + Jack and Hills Level 1 4 rounds of Dumbbell High-Pulls Left Arm - 30 seconds Push-ups - 30 seconds Dumbbell High- Pull Right Arm - 30 seconds Push ups- 30 sec 4 rounds of Goblet Squats - 30 seconds Burpees - 30 seconds High Knees- 30 sec Burpees- 30 seconds 4 rounds of Push Press - 30 seconds Band Rows/Body Rows- 30 sec Finish with 3 rounds of a 1 minute Plank. Extended Work Jack and Hills Perform the following in a circuit without rest for three sets Jumping Jacks x 30 seconds Hill Climbers x 30 seconds Cool Down Foam Roll Stretching Static Stretching

18 Four Minute Madness + Plank Standards Equipment Needed: Dumbbells Benches/Chairs Kettlebells Rings/Straps/low lying tree branch or bar/bands Stopwatch or Gymboss Warm up- Perform Warm up B Extended Warm up Plank Standards Hold plank position for as long as possible without dropping knees or hips to the ground. Once plank position is broken, record time in notebook Main Workout Begin at a station completing 12 reps of each exercise unless otherwise noted Each station is 4 minutes long, complete as many rounds as you can at each station in four minutes (completion of each exercise per station counts as a round). There will be a 1 minute rest in transition from one station to the next Record their results in your notebooks Level 1 Station 1- Station 2- Station 3- Station 4- Station 5-1 Arm DB Rows+ Chin to Knees Burpees + DB Romanian Deadlift Lunges + Push ups 1 lap (1/10mile)+ Kettlebell High Pull Rows + Squat and Press Cool Down Foam Roll Stretching Static Stretching

19 30:30 Equipment Needed: Benches/Chairs Kettlebells Mat, carpet, or grass Stopwatch (or Gymboss) Warm-up- Perform Warm up B Main Workout Perform each exercise for as many reps as you can in 30 second sets After each 30 second set there will be 30 second rest; you will perform three sets in this manner with each exercise counting the reps After completing three sets of a given exercise record reps and notebook Complete this format for all exercises performed so when finished all exercises have a number assigned to them. Rest for 2 minutes before moving on to next phase of workout Level 1 Burpees x 30 seconds Kettlebell Swings x 30 seconds Jump Squats x 30 seconds Push ups x 30 seconds Scaled Challenge Using the reps you just accumulated, burn through each exercise completing your own repetition count for the fastest time possible You can bounce around completing reps but you must complete all the reps you just did in the previous routine Record time in your notebook Cool Down Foam Roll Stretching Static Stretching

20 Equipment Needed: Dumbbells Mat, carpet, or grass Benches/Chairs Gymboss or Stopwatch Warm up- Perform Warm up A Main Workout Tabata Kettlebell High Pull Tabata Sit ups Tabata Push ups Tabata Squats Tabata + 1/2 Mile Run Perform 20 seconds of work followed by 10 seconds of rest Continue for 8 straight sets; You keep track of the lowest number of reps you perform in 1 20 second time period as that is your final score There is a 30 second break between exercises Extended Work 1/2 Mile Run Complete 1/2 mile loop for best time and record time in your notebook Alternate Workouts- Here are some alternative workouts that you can substitute for the workout above Squat and Press Kettlebell High Pull Push ups Jump Squats (Squats for level 1) Tabata Burpees Tabata Body Rows Tabata Dips Tabata Kettlebell Swings Cool Down Foam Roll Stretching Static Stretching

21 Exercise Descriptions High Knees Quickly kick one knee as high as you can up to your chest without using your hands. Rapidly lower that leg and elevate the opposite leg. Alternate in this fashion until you have completed the amount of time or reps assigned. Burpees From standing position bring hands to floor in front of you, bending your knees simultaneously.

22 With hands on floor in front of you kick your legs out behind you maintaining a tight core and preventing your hips from sagging. Bring your legs back in under your body

23 Jump skyward Chin to Knees Lie flat on your back. Simultaneously lift one leg bending at the knee and your waist so that the movement causes your chin to meet one knee.

24 Return upper body and one leg to the mat and repeat to the other side. Count one lift of the leg as one and a second lift of the other leg as two (not a per side exercise) To modify Chin to Knees, campers can reduce their range of motion at the waist by performing a chin tuck and shoulder lift rather than a full bend at the waist. The leg movement remains the same. Dips Sit on the edge of a bench or chair with your hands grasping the edge of the chair/bench, and your legs extended out in front of you.

25 Move your body off the chair supporting your body weight with your arms positioned on the chair/bench. Lower your body with your arms stopping at or before your elbow reaches a 90 degree angle. Extend your arms lifting your body weight up to starting position (with weight supported by arms) To modify this exercise bring your legs in closer using a bent knee position so that your legs can assist in lifting a portion of your body weight.

26 Flutter Kicks Lie on your back with your hands under your buttocks or to the side of your body. Elevate both legs off the ground about inches and point the toes. Using stiff knees quickly flutter your toes up and down. The movement of the legs should occur at the hips and not the knees. If this stresses your back too much, elevate your legs into the air higher. Hill Climbers Position one leg under your stomach by bending at the knee and hip like you are preparing in the starting gates for a race.

27 Quickly alternate your leg position by quickly extending one leg and bringing one leg under you at a rapid pace (should look like you are climbing rapidly with your legs while maintaining your position with your arms and upper body).

28 Inverted Row Position your body under a strap, rings, or bar Grasp the strap or bar with an underhand or overhand grip (based on comfort). As a unit lift your body to the bar or strap squeezing your mid back muscles as you do. Return to start position with arms slightly bent at end point.

29 Modifications: A modification of this exercise is to decrease the angle of which you perform the exercise allowing you to lift a smaller percentage of your body weight Jumping Jacks In a standing position, simultaneously kick your legs laterally outward and lift your arms over your head laterally. Then quickly return to the starting position. Repeat for the designated amount of repetitions.

30 Kettlebell High Pull Position feet in a shoulder width apart position with feet pointing straight ahead or angled slightly outward. You are straddling the kettlebell at this point. Squat down looking straight ahead to grasp the kettlebell with both hands.

31 Pull kettlebell upward with arms extended and back supported. Pull kettlebell to just below the chin flaring your elbows outward.

32 Return to starting position. Kettlebell Swings Position feet in a shoulder width apart position with feet pointing straight ahead or angled slightly outward. You are straddling the kettlebell at this point.

33 Squat down looking straight ahead to grasp the kettlebell with both hands. Your first movement to start the swing is backward. This will help you build momentum to get the kettlebell up to the position you want it to be. Look to increase the power of your swing until you reach full range of motion. The top range of motion for this movement is at around eye level. The kettlebell should feel weightless at this level. Keeping your arms in

34 full extension move with the kettlebell and work to counter momentum at the bottom of the swing. You will have to bend your legs as the kettlebell swings downward between your legs. You finish by allowing the kettlebell to swing downward and let the kettlebell settle on the floor.

35 Leg Raises Lie on your back with your legs straight and toes pointed. Glue your legs together and lift them off the floor to the point that they are perpendicular to the floor or pointing straight up into the air. Slowly lower your legs together to the floor and stop when you feel your back start to arch off the ground. Lift back to the starting position. Lunge From a standing position step forward with one leg. Be sure the step is about twice the distance of a normal step.

36 With your upper body straight up and down and looking straight ahead, lower your body straight to the ground by bending your front leg and your back leg (you should feel the majority of your weight on your front leg but the weight should be felt in the heel of the lead leg and the ball of the foot on the trail leg. Extend the front leg and return to starting position. Repeat the same steps for the other leg. a. Reverse Lunges The Reverse Lunge is performed in the same manner as the Lunge except for stepping forward to start the movement your first step is backward.

37 Planks Lie prone (on stomach) on floor or mat. Bring your arms under your body so that your forearms are flat on the floor as are the palms of your hands. Your toes are also pointed into the ground. As a unit, elevate your body off the ground so that you are supported by your forearms and your toes. Your body should look like a plank or should be flat (this means that your core is tight supporting your hips). Hold that position.

38 Pull ups Stand underneath bar or straps and grasp bar with an underhand grip or an overhand grip. Support your full body weight with your hands grasping the bar or strap. Pull your body upward so that your chin finishes above the bar. Return to starting position in a controlled manner

39 Push Press Grasp two dumbbells, one in each hand. Position your feet in a squat position (shoulder width apart, toes facing straight ahead) Position dumbbells at shoulder level, one on each side. Looking straight ahead, perform a squat but only half of the range of motion you normally would do for a squat, and quickly counter the downward motion by extending explosively (performing a mini jump if necessary). Lift dumbbells overhead using the momentum gathered with the explosion from the lower body.

40 Lower dumbbells to shoulder height and repeat movement. Push ups Kneeling on the floor place both hands in front of you about shoulder width apart (or slightly wider) Position both feet together extended outward behind you. Your legs should be straight and you should be on your toes. With your body supported by your arms and toes and your body in a supported position (no sagging of the hips), lower your body as a unit

41 toward the floor. Full range of motion is achieved when your elbow creates a 90 degree angle. Push the floor away from you as you return to the starting position Modification You can also perform kneeling push ups. Kneeling push ups are performed the same method but rather than having your toes on the floor your knees will be on the floor and angled away from your arms. Your body will still move as a unit, and you must still maintain a supported position with your hips. T-Stabilization Push ups The T-Stabilization Push up is a more challenging move than a traditional push up. Start by performing a standard push up. When you reach full extension of the arms rotate one arm skyward so that it points to the sky.

42 Follow the extending arm with your eyes forcing the torso to rotate. Pause briefly then return to the arm to the floor. Perform another push up then rotate the opposite arm in the same manner. Romanian Deadlift The Romanian Deadlift starts with a hip width apart stance with your feet while holding a barbell or dumbbells in your hands at your hips. Keeping your knees straight and eyes forward, bend at the hip lowering the weight toward the ground while keeping the weight close to the legs. The

43 flexibility of your hamstrings will determine when you will stop lowering. Return to the starting position by leading with the head and shoulders. It is important to note that in the lowering phase of this exercise the shoulders should be pinned back so you are squeezing your shoulder blades together. Sit up The sit up is performed by sitting down facing a wall and pushing your toes into that wall to serve as an anchor. Lead with your head as you sit up and perform the full range of motion of sitting up, so you will stop when you are at your knees. It is acceptable to use your arms for assistance by positioning them above your head when you start on the floor and swing them toward your finish position.

44 Step ups Step ups should be utilized as a single leg exercise. Begin by standing in front of a bench or box or stairs. Your first step is onto the apparatus in front of you. When stepping up onto the apparatus, your front leg should be doing all the work. In other words your lead leg (the leg you are stepping up with) is doing all the work and the trail leg is following. Once your lead leg is in full extension and you are standing on the apparatus, pause then step

45 down. The trail leg does not touch or land on the apparatus; it remains elevated. Step down with the trail leg first, followed by the lead leg. Perform equal number of repetitions on both legs. Squat Stand with your feet shoulder width apart with your toes pointing straight ahead or angled outward slightly. Your head and shoulder should be facing straight ahead as you begin your descent.

46 Being to squat by sitting back ; your hips move backward as you also bend your knees. Make believe you are trying to sit down in a chair that is almost out of reach of your buttocks. Your hands will extend out in the direction your are looking (straight ahead). The majority of your body weight should be positioned on your heels (your heels are glued to the floor). Once you reach a 90 degree angle with your knees, pause then extend back to the starting position, elevating in the same manner you descended. Finish with your knees extended and your hips also extended.

47 Prisoner Squat All movement is the same as the traditional squat except for your hand position. Start with your hands behind your head (in a prisoner stance). Maintain this position with your hands throughout the movement. Be sure to keep your head up and your eyes looking straight ahead.

48 Goblet Squat All movement is the same as the traditional squat except you will be holding a weight in your hands. Position one dumbbell or kettlebell in your hands (both hands will hold one weight total). Pin the weight to your chest with your arms also close to your body and your hands positioned so that your palms are facing up (this will cause you to hold a dumbbell on its end). Be sure to keep your head up and eyes facing straight ahead as you squat. Full range of motion is achieved when the thighs are parallel to the ground. Return to the starting position. Jump Squat The Jump Squat is performed the same way as the traditional squat except when performing extension, you will explode skyward and actually

49 jump off the ground. When landing, you will progress right into the next repetition of the squat jump. Be sure to use your arms in a swinging manner to enhance your jump and the amount of work you perform with each repetition.

50 Overhead Squat The Overhead squat is also performed the same way as a traditional squat from the hips down. Grasp a dumbbell(s) or medicine ball overhead in a locked elbow position. If using a barbell, utilize a wide grip in that your arms will look like they do when performing the Y-Squat. Be sure your eyes and shoulders are facing straight ahead. While lowering, it is important to keep that locked elbow position throughout the range of motion. Note*: The range of motion for most individuals in the Overhead Squat will be reduced when compared to the traditional squat. As in all exercises, participants are encouraged to aim for the fullest range of motion they are able to.

51 Lateral Squat Using a barbell or dumbbells, position your feet shoulder width apart with the weight at the shoulders. Step laterally with one leg while facing forward. Perform a squat motion with the leg you stepped out with while maintaining a straight leg with the other leg. Step back to the starting position with the first leg and perform the same movement with the other leg.

52 Squat and Press Standing with dumbbells or barbell in hand (at shoulder height overhand grip) you may want to position a box or bench behind you to help you gauge your range of motion with the squat

53 Squat down to the point where your butt touches the bench or box (or thighs are parallel to the ground) while keeping the weight at shoulder height. Extend legs bringing you back to the standing position. When you almost reach full extension with your hips and knees, lift the weight you have been holding overhead in a shoulder press. Pause then return the weight to your shoulders.

54 Modification for the Front Squat Push Press would be to raise the height of the box or bench to decrease range of motion. Supermans Lie on the floor on your stomach with your arms extended out in front of you and your legs in extension side by side. You will look like a flat board.

55 Simultaneously elevate both arms and both legs to evoke a crunch at your low back. It is important to elevate in a full range of motion with both your arms and legs. Pause at your end range of motion then lower both your arms and legs to the ground in a controlled manner. Be sure not to flop your arms and legs downward. UB Russian Twist Sit on the floor with your legs positioned in front of you. Slightly bend your knees and keep your feet together. Grab a dumbbell or medicine ball and hold in your hands. At a quick but controlled pace, rotate the weight in your hands from side to side in a rotating fashion.

56 1 Arm DB Row Using one dumbbell and a bench, kneel on knee on the bench and place one hand on the bench to support your body. In the opposite hand hold the dumbbell and position your body to one side of the bench with the dumbbell in hand and hanging off the side of the bench. Pull the dumbbell to the body keeping the elbow positioned tightly to the body. Pull the dumbbell all the way to the body, pause then return to the starting position. Perform repetitions on both sides of the body (both arms).

57 Ben Warstler is the owner of Groundbreaking Fitness, LLC in Vermont. Ben runs successful fitness boot camps year round specializing in performance and fat loss. For over 15 years Ben has helped thousands of individuals realize their potential through supportive nutrition habits, effective fat loss and performance techniques, and an unyielding drive for success. For more information visit or visit his blog at