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  • From a standing position, lower your body to the top of a pushup or modified pushup position and complete a pushup.
  • At the top of your pushup jump your feet forward and outside your hands so you land in the bottom of your squat position.
  • From the bottom of the squat, jump straight up in the air and clap your hands overhead
  • Land and repeat.

Jumping Lunges

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  • Step as far forward as possible while keeping your torso erect.
  • Knees, toes and eyes should track forward at all times.
  • Sink your hip downward until your knee touches the ground.
  • Keeping your torso erect, jump upwards and switch the position of your legs, landing with the alternate knee touching the ground.
  • Repeat for as many reps as the workout demands.

Kettlebell Single Arm Press

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You can substitute a dumbbell, a jug of water, anything that you can hold that will provide some resistance.

  • Start with the kettlebell in the racked position, arm bent and close to your body by your shoulder.
  • Press the weight upward, keeping your knees locked. Exhale when pushing up the weight.
  • Lock out your elbow and pause with your arm fully extended.
  • In the same line of action, pull the weight back down into the racked position.
  • Repeat for as many times as outlined in the workout switching arms periodically.

Front Squat From Rack

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If you don’t have a barbell or a rack, you can scale this movement by using anything from a broomstick to a backpack.

  • Start with a barbell in the rack position
  •  Keep your gaze forwards
  •  Lower your body into a squat focusing on maintaining a tall chest and elbows pointed upwards throughout the movement


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The beauty of the deadlift is that it’s not just for bodybuilders. It is for lifting your groceries, your kids, bags of mulch, morning furniture…you name it. Its for life. If you don’t have a weightlifting bar, you can still practice this very important movement and build your strength.  Grab a couple of books, a heavy rock, or a kettle bell if you have one. Practicing this movement in a controlled environment, paying special attention to your form will help build new neuropathways and you’ll find it natural to lift things properly and without injury. Give it a try.

  • Begin lift by taking a grip on the bar just outside your hips.
  • Bend your knees so they are slightly over the bar.
  • Keep your chest tall and your weight in your heels.
  • Be certain that you maintain the curvature in your lumbar spine throughout the lift by contracting your midsection and low back.
  • Initiate the lift by standing up with the weight using only your body to lift the bar and not your arms.
  • Lock your knees and hips out at the top by standing tall, and return the weight back to the ground with prudence using the same mechanics discussed above.
This movement can be done with a PVC pipe to warm up or to practice the movie.
If you don’t have a barbell, you can also substitute with dumbbells.


Push Press

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  • From the rack position keep your elbows pointing slightly downwards, feet underneath your hips, and your hands just outside your shoulders.
  •  Initiate the lift by bending the knees slightly and jumping the barbell upwards without your feet leaving the ground.
  • Continue the path of the bar upwards from your jump by pressing the barbell upwards and retracting your head slightly to make sure you do not contact your face with the barbell.
  • Press right to full extension so the barbell is directly over your head, your knees are locked, and your elbows are locked out at the top.
  •  Return the bar back to your shoulders absorbing the weight of the barbell by bending the knees slightly at the bottom.

Seated Press

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This is much harder than it looks. The Seated Press is a great core strength exercise. You can also use a wooden pole or even a PVC and you’ll find that it is still quite challenging if you do them in sets of 25.

  • Begin by sitting on the ground.
  • Extend your legs out completely in front of you.
  • Raise Barbell into Press position. It is best to have someone pass the bar to you. If you do not have someone who can help you. Lay the bar parallel to your legs. Gently roll the bar across the quads to get into position.
  • Keeping your chest proud, shoulders back and elbows slightly in front press the bar towards the ceiling while keeping your abs tight.
  • Extend your head through at the top of the press motion to reach full extension.
  • Return to starting position and repeat.

Racked Dumbbell Squats

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  • Start from the dumbbell rack position (racked means with the dumbbells held at your shoulders with elbows up).
  • Feet shoulder width apart with toes pointed slightly outwards.
  • Initiate squat by sticking your butt backwards.
  • Keep your chest up and maintain a tight low back.
  • Squat to or slightly below parallel (hips below knees) making sure your knees stay over your toes.
  • Return to the top of the squat standing at full extension.