Copyright 2015 TheSuperhumanLife.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this guide is based upon my own experiences as well as my own interpretations of the current research that is available. The advice and tips given in this guide are meant for healthy adults only. You should consult your physician to insure advice and tips given in this guide are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author.
A Letter From Dennis... First and foremost, welcome. If you are reading this, it means you have completed all 8 Phases on the Superhero Body: Bodyweight Edition. I want to thank you for taking action and completing those first 8 phases. You should be VERY proud of that accomplishment. For those of you who do not know me that well yet, my name is Dennis Heenan and I am a Master Certified Turbulence Trainer, Certified Personal Trainer, and Online Health and Nutrition Coach. I am also known as The Clark Kent of Fitness or Superman because of my Superhero-Inspired workout programs. Plus, people say I look like Clark Kent... ======> For the last 8-years, I've had the pleasure of working with thousands of people helping them transform their bodies through my workout programs. I am honestly humbled by each story I get to hear about how one of the programs I put together was able to help someone move closer to their goals... Always makes my day. Anyway, that's enough about me. These Superhero Bodyweight Extra's are about YOU! Because you've just completed Phases 1-8, it's time to take a bit of a turn with your workouts, which is exactly what we are going to do in this program. We are going to focus a lot on getting stronger in this phase as well as increasing our metabolic conditioning. We'll be doing this by focusing on these separately. This program will include weights because we want to make sure you continue progressing forward. These workouts are really as challenging as you make them. If you get after them and go hard, you'll love the results. So stay focused and push hard! Pumped to see what you do in these next few weeks, Dennis Heenan, MCTT Master Certified Turbulence Trainer
Tips Before Starting... 1. If you are unsure of how to do an exercise, be sure to get instruction from a certified trainer. 2. If something hurts or feels off, don t do that exercise. There are plenty of alternates that you can add in. Please feel free to email dennis (at) hiitburn (dot) com for ideas or see the Exercise Library manual for alternative exercises. 3. Because this is a new program, be sure to start slow to avoid injury. Pushing too hard after not working out for a while will only lead to injury or being overly sore. 4. If you find you need more rest in between exercises, take it. Over the course of the program, you should work on shortening your rest periods. 5. This program is demanding so if going five days per week is too much, start by going 3 days a week with your others days being active rest days (walking, hiking, etc.). 6. Always warm up properly. Be sure you are fully warmed up before starting your workouts. 7. Use a foam roll and stretch consistently. This will greatly help with eliminating soreness throughout the program. 8. Get good rest. You must allow your body to recover from your workouts so be sure you are getting good sleep. 9. Drink lots of water. This will keep you hydrated and allow you to lose fat more easily. 10. Have a cool down period at the end of each workout that includes stretching and foam rolling.
WHAT YOU NEED TO KNOW ABOUT PROGRESSION In this program, your ultimate goal is to progress forward with every workout, just like you did in the first 8 phases. However, we'll be doing that a bit differently. (Note: It is very important that you track all the workouts that you do. This includes number of reps, amount of seconds you did an exercise, amount of rest you took, etc.) There are a few different ways to progress in your workouts as you go through this phase: 1) Do more weight than you did the previous time on the strength portion. The first 15 minutes of each workout below will be focused on strength. Your goal here is simple: GET STRONGER. It's that simple. As you go through the next few weeks, your goal is to continue going up in weight on certain exercises. We will really be focusing on deadlifts, squats, presses, and pulls in this section. So in these first 15-minutes, don't worry about getting out of breathe or doing as much as possible. Complete what is outlined, with the goal in mind of getting stronger. 2) Beat your previous score. The second part of these workouts will be focused on metabolic conditioning. These workouts are INTENSE. So push yourself hard in these 12-15 minutes. This is where you are going to focus on increasing your conditioning, muscular endurance, and cardio-strength.
The Superhero Body Overview The Superhero Body: Bodyweight Edition EXTRA'S is outlined to be done for the next 4-weeks. Simply follow what is outlined below and get it done. Strength Progressions On each and every workout that you do, you MUST make sure that you are getting stronger as we discussed on the previous page. Make sure you are progressing as you go through the entire program. This is what will allow you to continue to see incredible results. Warm-Up For All Workouts Before you start all of the workouts on the program, no matter what phase, be sure to start with the general warm-up below: Prisoner Squats: 12 reps Pushups: 12 reps Alternating Lunges: 10 reps each side Jog in Place: 30 seconds Rest 20 seconds and repeat 2 total times When you advance into the more challenging workouts that require you to lift weights, it will be important that you warm up even more. For example, if you are doing barbell squats that day, go through 2-3 rounds with a lighter weight before starting. Interval Timer For some of the workouts below, you will need an interval timer. To set it up, be sure to set a 5-7 second transition period. For example, if you have 3 exercises in a row for 30 seconds each with no rest between exercises, you should set the interval at 30 seconds on, 5 second transition. You can download an interval timer on your smart phone or find one at GymBoss.com Have Fun! This is the biggest piece of advice that I can give you on the program... HAVE FUN! Remember, that you are only working out 3 days per week for 25-30 minutes per session. You can't beat that if you ask me.
Put on some pump up tunes, drink a shot of espresso, and go to work. Your workout will be done in no time! Let's get started...
Day 1 Workout 1 Phase 10 Take 5-10 minutes to warm up, then move into the workout below. You will spend 15-minutes completing the strength circuit below, then once finished, you will move to the metabolic conditioning workout that follows. Strength Circuit (15-minutes) Complete the two exercises below, resting ONLY when needed. Make sure you take enough rest so you can give it your all on your next set. For each exercise, stop 1-2 reps short of failure. That means you should be using a challenging weight to really push yourself on these repetitions. 1A) Front Squats: 12, 9, 6, 6, 9, 12 1B) Incline Chest Press: 12, 9, 6, 6, 9, 12 Once the 15-minutes of strength is complete, rest as needed then move into the metabolic conditioning circuit below: Metabolic Conditioning (15-minutes) Complete as many rounds as possible of the exercises below in 15-minutes. Rest when needed. Make sure form stays solid throughout. 2A) Bodyweight Squats: 20-reps 2B) Pushups: 20-reps 2C) Sit Ups or Leg Raises: 20-reps
Day 2 Workout 2 Phase 10 Perform 15-minutes of sprint intervals either outdoors on a track or field, or perform indoors on a rowing machine or one of the other options below (feel free to combine a few different sprint exercises if needed). Outdoor Sprints Sprint 60-80 yards, rest and repeat for the 15-minutes Rowing Machine Perform 30-seconds of sprints followed by a 30-second rest and repeat. Indoor Sprint Options Choose either one or a combination of burpees, mountain climbers, sprints in place, Kettlebell Swings, or jump rope and perform 30-seconds of sprints followed by a 30-second rest and repeat.
Day 3 Workout 3 Phase 10 Take 5-10 minutes to warm up, then move into the workout below. You will spend 15-minutes completing the strength circuit below, then once finished, you will move to the metabolic conditioning workout that follows. Strength Circuit (15-minutes) Complete the two exercises below, resting ONLY when needed. Make sure you take enough rest so you can give it your all on your next set. For each exercise, stop 1-2 reps short of failure. That means you should be using a challenging weight to really push yourself on these repetitions. 1A) Deadlifts: 12, 9, 6, 6, 9, 12 1B) Pull-Ups or Weighted Pull-Ups: 12, 9, 6, 6, 9, 12 Once the 15-minutes of strength is complete, rest as needed then move into the metabolic conditioning circuit below: Metabolic Conditioning (15-minutes) Complete as many rounds as possible of the exercises below in 15-minutes. Rest when needed. Make sure form stays solid throughout. 2A) Back Squat**: 8-reps 2B) Weighted Dips or Dips or Bench Dips: 8-reps 2C) Box Jumps: 8-reps 2D) Clapping Pushups or Decline Pushups: 8-reps **Recommended Weight Male: 135 pounds Female: 95 pounds
Day 4 Workout 4 Phase 10 Perform 15-minutes of sprint intervals either outdoors on a track or field, or perform indoors on a rowing machine or one of the other options below (feel free to combine a few different sprint exercises if needed). Outdoor Sprints Sprint 60-80 yards, rest and repeat for the 15-minutes Rowing Machine Perform 30-seconds of sprints followed by a 30-second rest and repeat. Indoor Sprint Options Choose either one or a combination of burpees, mountain climbers, sprints in place, Kettlebell Swings, or jump rope and perform 30-seconds of sprints followed by a 30-second rest and repeat.
Day 5 Workout 5 Phase 10 Take 5-10 minutes to warm up, then move into the workout below. You will spend 15-minutes completing the strength circuit below, then once finished, you will move to the metabolic conditioning workout that follows. Strength Circuit (15-minutes) Complete the two exercises below, resting ONLY when needed. Make sure you take enough rest so you can give it your all on your next set. For each exercise, stop 1-2 reps short of failure. That means you should be using a challenging weight to really push yourself on these repetitions. 1A) Bench Press: 12, 9, 6, 6, 9, 12 1B) Dumbbell Bulgarian Split Squats: 12, 9, 6, 6, 9, 12 Once the 15-minutes of strength is complete, rest as needed then move into the metabolic conditioning circuit below: Metabolic Conditioning (15-minutes) Complete as many reps as possible of the exercises below in 15-minutes. Rest when needed. Make sure form stays solid throughout. 2A) Double Unders: 50-reps 2B) Pull-Ups: 40-reps 2C) Deadlifts**: 30-reps 2D) Box Jumps: 20-reps 2E) Burpees: 10-reps **Recommended Weight Male: 135 pounds Female: 95 pounds
Day 6,7 Active Rest 11. Do what you need to do to rest and recover for the following week. Stay active, stretch, hike, do yoga, etc. Repeat this phase for TWO weeks.
Exercise Descriptions Alternating Dumbbell Lunges Stand with your feet shoulder-width apart holding a dumbbell in each hand. Step forward with your left leg, taking a slightly larger than normal step. Keep your right toe on the ground and use it to help keep your balance. The right knee should also be bent. Lower your body until your left thigh is parallel to the ground. Keep your upper body upright and your lower back flat. Drive through the lead leg to step backward to the standing position. Alternate sides. Barbell Alternating Lunges Stand holding the bar across your upper back, squeezing your shoulder blades together. You do not want the bar resting on your spine. Set your feet about shoulder width apart with your feet in a comfortable position facing almost straight forward. Your low back should be in its naturally arched position, and your eyes should be straight forward or a slight tilt up. Step forward with your left leg, taking a slightly larger than normal step. Keep your right toe on the ground and use it to help keep your balance. The right knee should also be bent. Lower your body until your left thigh is parallel to the ground. Keep your upper body upright and your lower back flat. Drive through the lead leg to step backward to the standing position. Alternate sides. Barbell Bent Over Row Standing with your feet shoulder width apart and a slight knee bend, grip the bar a little further than shoulder width apart. Be sure to keep your core tight and back straight. With the bar in the starting position, pull the bar towards you until it has reached the upper torso area. Pause when you reach the top squeezing your shoulder blades together, and then slowly lower the bar back to the starting position. Be sure to keep your core tight throughout. Barbell Deadlifts Starting Position: Start with the bar about an inch away from your shins, with your hands placed just outside your legs. Your back should be naturally arched, with your knees bent, and butt down. Clenching the bar with your overhand grip and keeping your back straight, tense your body and stand up with the bar. Keep the bar close to your body throughout the exercise. Many times you will even find yourself scraping your shins on the bar when doing the exercise correctly. Once you have reached the top, slowly lower the bar back down into the starting position.
Barbell Front Squat Set the bar up at chest level in the squat rack. Step under the bar and rest the barbell the shoulders. Support the bar in that position by bending your elbows and extending your wrists back. Your elbows should point directly ahead. Your grip on the bar should be narrow, yet comfortable. Position the feet under bar, then take it off the rack and take 2 small steps back. Your feet should be just greater than shoulder-width apart with toes pointed slightly outward. Start the movement at the hip joint. Push your butt backward and sit back into a chair. Make your butt go back as far as possible and keep your knees out. Squat as deep as possible, but keep your low back in an arched position. Push with your buttocks, hamstrings, and quadriceps to return to the start position. Barbell Overhead Press Starting Position: Place you feet in a staggered position with one foot in front of the other to reduce tension on the low back. Place your hands on the bar about shoulder width apart, and place the barbell in front of your shoulders to start. Movement: Press the barbell straight up until your arms have reached full extension, then slowly lower the bar back to the starting position. Barbell Squats Stand holding the bar across your upper back, squeezing your shoulder blades together. You do not want the bar resting on your spine. Set your feet about shoulder width apart with your feet in a comfortable position facing almost straight forward. Your low back should be in its naturally arched position, and your eyes should be straight forward or a slight tilt up. Push your hips backwards as if you were going to sit down in a chair, with the pressure and weight on your heels. Lower your body as low or as comfortably as you can. Once you reach the bottom of your squat, drive your heels into the ground and stand back up into your starting position. Bench Dips Place your hands on a flat bench positioned behind you. Hands should be should width apart and legs should be straight out in front of you. Slowly lower yourself down until your arms reach a 90 degree angle. Once you reach the bottom, use your triceps and core to push yourself back up to the starting position.
Bench Press Keeping your back flat on the bench, place your hands a little wider than shoulder width apart. The wider your grip, the harder it is on your chest while the closer your grip, the more strain it puts on your triceps. Hold the bar over your chest with your arms straight. Slowly lower the bar down to your chest. Then push the bar back up to the starting position. Bent Over Row Standing with your feet shoulder width apart and a slight knee bend, grip the bar a little further than shoulder width apart. Be sure to keep your core tight and back straight. With the bar in the starting position, pull the bar towards you until it has reached the upper torso area. Pause when you reach the top squeezing your shoulder blades together, and then slowly lower the bar back to the starting position. Be sure to keep your core tight throughout. Bodyweight Bulgarian Split Squat Stand with your feet shoulder-width apart. Place one foot on a bench. Step forward with the other foot, taking a slightly larger than normal step. Keeping your core tight, lower your body until your front thigh is parallel to the ground. Push up to the starting position. Stay in a split-squat stance and perform all reps for one leg and then switch. Bodyweight Rows Lay on a bench and and grip the bar slightly wider than shoulder-width apart. Pull yourself up to the bar, engaging your core, until your chest touches the bar Lower yourself slowly back to the starting position Box-Jumps Stand in front of a box that is 12-24 inches high. Engaging your core, jump and land on top of the box with your knees bent allowing your muscles to absorb the force. Step down off the box and repeat. Gradually increase the box height according to what is comfortable for you.
Burpee Double Jump Stand with your feet shoulder-width apart. Drop down onto your hands and feet, then thrust your feet back so you are in a push-up position. Perform a pushup (optional) Thrust your feet back up and then stand back up. Add TWO vertical jumps at the end of each rep Burpee Tuck Jump Stand with your feet shoulder-width apart. Drop down onto your hands and feet, then thrust your feet back so you are in a push-up position. Perform a pushup (optional) Thrust your feet back up and then stand back up. Add a vertical jump at the end and bring your knees to your chest Once in the air, bring your knees up to your chest. When coming down, be sure and land softly. Once you have landed, you will repeat the allotted number of repetitions. Burpees Stand with your feet shoulder-width apart. Drop down onto your hands and feet, then thrust your feet back so you are in a push-up position. Perform a pushup (optional) Thrust your feet back up and then stand back up. Add a vertical jump at the end (optional) Chin-Ups Take underhand grip on the bar with the palms facing you. Pull your body up until the chest reaches bar level using your lats and biceps. Slowly lower yourself back to the start and repeat. Clapping Pushups Start in the top of a pushup position Lower your body while maintaining a straight line and your abs braced When you reach the bottom of the pushup, explode up pushing through the floor and your hands leaving the ground clapping them together Repeat as quickly and controlled.
Close Grip Pushups Get in a push-up position with your hands forming a diamond below your chest. Keep your core tight and your back straight. Slowly lower yourself down to the floor keeping your core tight and back straight. Once you have reached 2-4 inches off the floor, pause for a second then push yourself back up into the starting position. DB Bent Over Row Standing with your feet shoulder width apart and a slight knee bend, grip the dumbbells shoulder width apart in the front of your legs. Be sure to keep your core tight and back straight. With the dumbbells in the starting position, pull them towards you until they reach the upper torso area. Pause when you reach the top squeezing your shoulder blades together, and then slowly lower the bar back to the starting position. Be sure to keep your core tight throughout. DB Chest Press Lie on a bench with the backrest flat. Hold the dumbbells above your chest with your palms turned toward your feet. Lower the dumbbells to chest level. Press the dumbbells straight up above the chest DB Incline Chest Press Lie on a bench with the backrest inclined at 45-60 degrees. Hold the dumbbells above your chest with your palms turned toward your feet. Lower the dumbbells to chest level. Press the dumbbells straight up above the chest DB Iron Cross Stand with feet shoulder-width apart and dumbbells in hand, with arms stretched out straight in front of you Slowly move arms out to the side, until fully outstretched, keeping elbows straight Slowly move arms back in to the starting position and repeat DB Overhead Press Place you feet shoulder width apart while gripping a dumbbell in each hand. Arms should be at a 90 degree angle. Press the dumbbells straight up until your arms have reached full extension, then slowly lower them back to the starting position.
DB Overhead Squats Start with your feet a little wider than shoulder width apart and arms placed straight out in front of you. Place your feet in a comfortable position facing straight forward or a little outwards With dumbbells in hand, raise your hands above your head with elbows slightly bent Slowly lower yourself down, as if you were going to sit down in a chair. Your weight should be on your heels with your core tight. Once you have reached the bottom of your squat, pause then return to the starting position. This is considered one repetition. DB Renegade Row with Pushup With one dumbbell in each hand, get into the pushup position Lift the dumbbell in your right hand to your chest, while staying in the pushup position Lower the dumbbell to the ground and repeat the motion with the opposite arm After rowing with each arm, complete one regular pushup and then repeat the motions for the duration of the set DB Row Standing with your feet shoulder width apart and a slight knee bend, grip dumbbells shoulder width apart in front of your legs. Lean forward bending at the hips. Be sure to keep your core tight and back straight. Pull the dumbbells towards you until it has reached the upper torso area. Pause when you reach the top squeezing your shoulder blades together, and then slowly lower the bar back to the starting position. Be sure to keep your core tight throughout. DB Side Shoulder Raises Place your feet shoulder width apart with the dumbbells down by your side. Raise the dumbbells straight out to the side until they reach shoulder height. Once you reach the top of the movement, slowly lower them back down to the starting position. Decline Pushups Keep the abs tight and back straight. Place the hands on the floor slightly wider than shoulder-width apart. Elevate your feet onto stairs or a bench or a chair. Lower yourself down until you are 2 inches off the ground. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times.
Dive Bomber Pushups Start with your feet outside shoulder width apart and in the pike pushup position with your glutes in the air. Keeping your hands about shoulder width apart, slowly bring your upper body towards the floor while shifting your body forward. Keep going and bring your chest up while facing straight ahead. Return to the starting position and repeat. Double Unders Swing the rope under your feet TWO TIMES each time you jump. Be sure to jump quickly off the floor. Repeat as necessary. Dumbbell Bulgarian Split Squat Stand with your feet shoulder-width apart. Place one foot on a bench. Step forward with the other foot, taking a slightly larger than normal step. Keeping your core tight, lower your body until your front thigh is parallel to the ground. Push up to the starting position. Stay in a split-squat stance and perform all reps for one leg and then switch. Dumbbell Burpees Stand with your feet shoulder-width apart. Drop down onto your hands and feet, then thrust your feet back so you are in a push-up position. Perform a pushup (optional) Thrust your feet back up and then stand back up. Add a vertical jump at the end (optional) Dumbbell Lunges Stand with your feet shoulder-width apart and dumbbells in hand. Step forward with your left leg, taking a slightly larger than normal step. Keep your right toe on the ground and use it to help keep your balance. The right knee should also be bent. Lower your body until your left thigh is parallel to the ground and then raise your body back to the starting position. Switch legs and continue in this alternating fashion. Dumbbell Step Ups Start with your right leg on a chair or bench with your left leg firmly placed on the ground. Driving through your right leg on the chair, step up onto the bench with dumbbells in hand. Step down from the bench with your opposite leg. Keep switching in an alternating fashion going at a quick yet comfortable speed.
Explosive/Clapping Pushups Start in the top of a pushup position Lower your body while maintaining a straight line and your abs braced When you reach the bottom of the pushup, explode up pushing through the floor and your hands leaving the ground clapping them together Repeat as quickly and controlled. Glute Raises Lay on the floor on your back, with feet flat on the floor and knees bent Raise your hips off the floor engaging your glutes and core Lower your hips to the ground Repeat raising and lowering your hips Goblet Squats Start with your feet a little wider than shoulder width apart and arms placed straight out in front of you. Place your feet in a comfortable position facing straight forward or a little outwards With dumbbell in hand, slowly lower yourself down, as if you were going to sit down in a chair. Your weight should be on your heels with your core tight. Once you have reached the bottom of your squat, pause then return to the starting position. This is considered one repetition. Hanging Leg Raise Start by placing your hands with an underhand grip on the pull up bar and your feet off the ground. Before the movement phase, be sure your core is tight so you are not swinging. Once you are stable, you will keep your legs straight as you raise them up until they are straight out in front of you. This should be very controlled with no swinging. Once you have reached a 90 degree angle at the top, slowly lower your legs back down to the starting position and repeat. Ice Skaters Starting in an athletic position with your knees bent and core tight, you will jump laterally to one side landing on only your outside foot. Once you have landed safely, you will jump back landing on your other foot. You will continue in this fashion for the duration of the given time frame. Be sure to start with jumping at a comfortable distance. As you get stronger you can work on jumping further and further. On EACH rep, reach down with your hand and touch the ground! Incline Chest Press Sit on a bench with the backrest at an incline. Hold the dumbbells above your chest with your palms turned toward your feet. Lower the dumbbells to chest level. Press the dumbbells straight up above the chest
Jump Lunges Stand with your feet shoulder-width apart. Step forward with your left leg, taking a slightly larger than normal step. Keep your right toe on the ground and use it to help keep your balance. The right knee should also be bent. Lower your body until your left thigh is parallel to the ground. Keep your upper body upright and your lower back flat, explode upwards (jump by driving through both legs simultaneously) while switching your legs in the air (your feet will switch places on each rep.) Continue in this alternating fashion. Jump Rope Swing the rope under your feet ONE TIME each time you jump. Be sure to jump quickly off the floor. Repeat as necessary. Kettlebell Swings Start with your stance a little wider than shoulder width apart with your toes pointed slightly outwards. Squat down with your back completely straight, dropping the dumbbell between your legs. When you have reached the bottom on your squat, you will slightly push your forearms against your groin area to get momentum to swing the dumbbell back up. You will then squat back up while the dumbbell swings up in a fluid motion with the squat. This is a continual movement so once you have stood back up and the dumbbell has reached about chest height, you will repeat the movement again. Leap Ups Start with your right leg on a chair or bench with your left leg firmly placed on the ground. Driving through your right leg on the chair, jumping up as high as you can and switching legs in the air. When you land, land softly with your right leg on the ground and left leg on the chair. Keep switching in this alternating fashion going at a quick yet comfortable speed. Outside Mountain Climbers Start in the push-up position with your core tight and back straight. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to the outside of the elbow on the same side. Do not let your hips sag or rotate. Return your leg to the starting position and repeat with the other leg. Overhead Press Place you feet shoulder width apart while gripping a dumbbell in each hand. Arms should be at a 90 degree angle. Press the dumbbells straight up until your arms have reached full extension, then slowly lower them back to the starting position.
Pull-Ups Place your hands just wider than shoulder-width apart. Slowly lower your chest and body down to the floor, keeping your core tight and back straight. After you hit the bottom of the movement, push with your arms & chest to get your body back up to the start position. If it is too hard, drop to the knees or perform pushups with your hands on a bench. Pushups Place your hands just wider than shoulder-width apart. Slowly lower your chest and body down to the floor, keeping your core tight and back straight. After you hit the bottom of the movement, push with your arms & chest to get your body back up to the start position. If it is too hard, drop to the knees or perform pushups with your hands on a bench. Renegade Row With one dumbbell in each hand, get into the pushup position Lift the dumbbell in your right hand to your chest, while staying in the pushup position Lower the dumbbell to the ground and repeat the motion with the opposite arm Rocking Planks Get in the plank position with your forearms on the floor facing forward, core tight, and back straight. Using your core, push yourself forward bending at the elbows while keeping your body in a straight line. Once you reach out as far as you can go, return to the starting position and repeat. Side Plank Reach Through Start in the side plank position with your core tight and back straight. Using your core to twist, reach your hand through the plank gap until you cannot go any further. Return to the starting position and repeat. Be sure to keep your core tight throughout. Side Shoulder Raises Place your feet shoulder width apart with the dumbbells down by your side. Raise the dumbbells straight out to the side until they reach shoulder height. Once you reach the top of the movement, slowly lower them back down to the starting position.
Single Leg Assisted Squats Place a chair or bench behind you and stand with your back facing the bench Using only one leg, slowly lower yourself down to sit on the bench Slowly stand up using the same leg Repeat with the opposite leg Single Leg DB Deadlifts Keep your lower back arched and bend forward by pushing your hips back. Repeat all reps for one side then switch. Stand on one leg with a small bend in that knee. The other leg is bent back. Keep your knee slightly bent, back arched, and try to keep the other leg straight. Single Leg Glute Raises Lay on the floor on your back, with one foot flat on the floor and knee bent. The other leg should be held straightforward Raise your hips off the floor engaging your glutes and core Lower your hips to the ground Repeat raising and lowering your hips Squat Holds Start by standing with your feet just wider than shoulder width apart, in the position you would be in if you were getting ready to jump. Squat down as though you were performing a bodyweight squat. When you reach the bottom of your squat, drive your feet into the ground exploding into a vertical jump. When coming down, be sure and land softly the repeat. Squat Jumps Start by standing with your feet just wider than shoulder width apart, in the position you would be in if you were getting ready to jump. Squat down as though you were performing a bodyweight squat. When you reach the bottom of your squat, drive your feet into the ground exploding into a vertical jump. When coming down, be sure and land softly the repeat. Squat to Squat Jump Start by standing with your feet just wider than shoulder width apart, in the position you would be in if you were getting ready to jump. Squat down and perform a bodyweight squat. Immediately drop back down and this time perform a squat jump by driving your feet through the floor and jumping as high as you can. Land softly and move back into the bodyweight squat.
Tuck Jumps Start by standing with your feet just wider than shoulder width apart, in the position you would be in if you were getting ready to jump. Squat down as though you were performing a bodyweight squat. When you reach the bottom of your squat, drive your feet into the ground exploding into a vertical jump. Once in the air, bring your knees up to your chest. When coming down, be sure and land softly. Once you have landed, you will repeat the allotted number of repetitions. Weighted Glute Raises Lay on the floor on your back, with feet flat on the floor, knees bent, and rest the weights on your hips Raise your hips off the floor engaging your glutes and core Lower your hips to the ground Repeat raising and lowering your hips