1A Medicine-Ball Lunge w/Rotation
Sets: 3 Reps: 15 Tempo: 201 Rest: 0 Seconds
Stand with your feet shoulder-width apart and hold a medicine ball straight out in front of you at shoulder height . Keeping your torso upright, step forward with one leg and lower yourself until your thigh is parallel to the floor . Rotate your torso as far as you can to that leg’s side . Reverse the motion to return to the starting position. That’s one rep. Complete all your reps on that leg, and then switch legs and repeat, rotating to the opposite side.
1B Underhand-Grip Seated Row
Sets: 3 Reps: 15 Tempo: 311 Rest: 60 Seconds
Sit at a cable station with your knees slightly bent and your feet braced against the foot plate (or a weight plate resting on the floor, as shown here). Keep your lower back in its natural arch and grab the pulley handle with a shoulder-width, underhand grip (palms facing up) . Squeeze your shoulder blades together and pull the bar until it meets your lower chest . Slowly lower the weight to the start position. That’s one rep.
2A Swiss-Ball Leg Curl
Sets: 2-3 Reps: 15 Tempo: 311 Rest: 0 Seconds
Lie flat on your back with arms out to your sides, palms up, and your heels resting on a Swiss ball. Contract your glutes to drive your heels into the ball, extending your hips until they are suspended in the air . Contract your hamstrings to bend your knees, rolling the ball toward your body . Slowly straighten your knees to let the ball roll back while keeping your hips elevated. That’s one rep.
2B Rotational Dumbbell Overhead Press
Sets: 2-3 Reps: 15 Tempo: X Rest: 60 Seconds
Stand with your feet shoulder-width apart and hold a pair of dumbbells at shoulder level . Twist your body to the left, coming up on the ball of your right foot as you press the dumbbell diagonally with your right arm . Reverse the motion, twisting to the right side and coming up on the ball of your left foot and pressing. That’s one rep.
3A Jump Squat
Sets: 2 Reps: 15 Tempo: X Rest: 0 Seconds
Stand with your arms at your sides and your feet shoulder-width apart. Keeping your lower back in its natural arch, bend your hips and knees until your thighs are about parallel to the floor . Explode upward, jumping as high as you can . That’s one rep. Land with soft knees and immediately begin the next rep.
3B Swiss-Ball Plank
Sets: 2 Reps: Hold for 60 Seconds Rest: 60 Seconds
Rest your forearms on a Swiss ball and keep your entire body in a straight line . Hold the position for 60 seconds. That’s one rep.