1st – 8-12 Stand Up-Sit Ups or 45sec Shuttle Runs for Max Distance
2nd – 5 Left/5 Right Single Arm DB Devi’s Press
3rd – 16-20 Kneeling to Standings* or Box Step-Ups
*Optional – Goblet or Overhead Hold
45sec Left Side Plank
45se Right Side Plank
45sec Glute Bridge Hold
1st – Moderate Shuttle Runs
2nd – 3 Left/3 Right Single Arm DB Burpee
3rd – 12 Bodyweight Lunges
Devil’s Press is a burpee into a DB Snatch. Watch the video demo (and we’ll explain of course). Deadlift position, jump, high elbow an punch it to the ceiling. As you jump your feet back in, you will want to have the feet land just behind the DB so you can be in a deadlift position. Perform all 3 reps on one side before switching to the other side.
Stand-Up Sit-Ups is pretty much a variation of a burpee. If you can, use explosive sit-up speed to transition from your back and get onto your feet and stand up as quickly as possible. If you need to do a slower version of that, no problem! If you have ample room in your space, you can also do shuttle runs back and forth instead.
Kneeling to Standings – make sure you alternate legs and drive your weight through your heel. Keep your core tight and try not to let yourself wobble. To make things harder you can hold a weight, or even better hold your weight overhead.