Double Unders, Hand Stand Kick Ups and Lunges

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  • Warm-Up: 3 Minutes of a brisk walk/jog and jumping jacks
  • Workout: Double-Unders, Handstand Kick-Ups to Wall, & Alternating Lunges
    Directions: 2 Rounds. One minute per movement with 30 seconds of rest between each one. Record the number of repetitions completed for each movement.
Scale Down: To make this workout easier, single under jump ropes and practice placing your hands near the wall and alternate lifting your legs up.
Scale Up: To make this workout harder, up it to 3 rounds.

Knees to Elbows

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This is Dr. Ryan Hewitt. Notice in the video that he’s wearing a weighted vest – he’s a wellness warrior and functional training stud (he was a team finalist at the 2011 Crossfit Games in Los Angeles).

Don’t worry if you can’t get your knees all the way up to your elbows – keep trying, the core work is fantastic as well as keeping your shoulders strong and healthy through the extended range-of-motion.

  • Grasp a pull up bar overhead with an overhand grip just outside your shoulders.
  • Engage your shoulders by tightening your shoulder girdle to avoid stress on your joints.
  • From a hanging position approximate your knees to your elbows while bringing your butt up in the air until your back is parallel to the floor.
  • Return to the hanging position and repeat.
Here is a great video from Dr Paul, at age 54, who went to the Crossfit Games in his mind, doing knees to elbows in a workout.

Side note: Mastering knees to elbows is how you get abs like this. Just sayin.

Clapping Pushups

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  • At the top of your pushup place your hands just outside your shoulders, keep your arms locked out, stomach tight, butt tight, eyes looking 6 inches in front of you.
  • Lower your body until your chest touches the floor maintaining a rigid stomach and butt.
  • Press away from the floor, keeping your back flat and clap your hands.
  • Quickly catch yourself by replacing your arms into place and re-lowering yourself into another pushup.

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.


Seated Press, Deadlift, & Overhead Squat with Dumbbells

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  • Warm Up:  4 rounds of 10 Floor Wipers & 5 Push-Ups
  • Workout:  Seated PressDeadliftOverhead Squat
    Directions: 5 rounds of 5 of each movement using two dumbbells. Selected weight should be max load to safely complete all the sets without altering the weight. Do not change the weight used between the movements (you will be limited to the max weight of your weakest movement). Reps are to be done deliberately focusing on technique and form rather than speed.
  • Challenge: 100 Jump Overs
  • OR Active Recovery (Rest Day): Tough workout yesterday? Try some active recovery like a breathing walk or a roll and stretch.
Scale Down: To make this workout easier, use a lighter weight and take pauses as needed.
Scale Up: To make this workout harder, choose a challenging weight and do each full round without pause.

One Arm Dumbbell Squats, Hollow Rocks, Cleans

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Scale Down: To make this workout easier, just use a wooden dowel or a broomstick for the cleans and do the Hollow Rocks with your knees bent.
Scale Down: Do the squats with a heavy dumbbell and record the weights you used.

Push Ups, Box Jumps, Sit-ups Push Press, Jump Rope (Conditioning)

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Scale Down: To make this workout easier do only 15 of each movement.
Scale Up: To make this workout harder substitute for double unders and grab something heavier for your push presses.

Mountain Climbers, Lunges with Dumbbells, Push-Ups, Burpees

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Scale Down: To make this workout easier, do Jumping Lunges instead of weighted lunges and do Modified Push Ups.
Scale Up: To make this workout harder, do the lunges with weights locked out over your head. Use a dumbbell or a kettlebell and increase to 5 rounds. For the air squat challenge, also hold the weight.