Elevated lunges into single leg deadlift (superset with spider push-ups, below)

Reps: 8 - 12 / Set: 3 - 4

Tips & details:

• Lower into your lunge as we did in week 1 (single count), full stretch, then push up again (single count).

• From there, hinge into a single leg deadlift

• Alternate the two movements on the same leg. Ouch.

• For advanced: add weight

• For balancing assistance: Hold on to the back of a chair.

Spider push-ups (superset with elevated lunges into single leg deadlift, above)

Reps: 8 -12 total / Sets: 3 - 4

Tips & details:

• Lower yourself to the floor, tucking one knee to the side.

• Alternate sides. Take breaks if necessary - this is a tough progression!

• For assistance: place your tucking knee on the floor once on the side before pushing up.

• For more general push-up tips, check out Week 1 and Week 2 Workout A.

  
  

Step-Ups

• 45 s work

• into Skipping

• x 5 total rounds

Skipping (or jumping)

• 45 s work

• into Side Plank

• x 5 total rounds

Side Plank

• 20 s work each side

• into Ste-Ups

• x 5 total rounds

Jump squats with hold (superset with lat reach into side plank, below) 

Reps: 8-12 / Sets: 3-4 / Weight: optional 

Tips & details: 

• At each descent, hold the squat for 2 seconds before your next jump.

• To ensure your squat depth stays consistent with each rep, an object can be placed behind you to reach with your glutes. Light touch (don’t sit down). 

• Push the hips forward as you jump; full extension at the top. 

Unilateral lat reach into high plank (superset with jump squat with hold, above)

Reps: 8 - 12 each side / Set: 3 - 4

Tips & details:

• Try to maintain a straight arm throughout the repetitions.

• Engage your core - this will help.

• For more help in the lat reach: your other arm can be placed on the floor in front of you, pushing as necessary.

• For more help in the side plank: bend your top leg to have your foot on the floor, lightly pushing yourself up to the plank.

• Too easy? A thinner towel will make this more challenging.

• 15 seconds running stairs (or high knees)

• 15 seconds of reverse step-ups

• 30 seconds of stairs

• 30 seconds of reverse step-ups

• 45 seconds stairs

• 45 seconds reverse step-ups

• 30 seconds rest

  x 4 rounds

Advanced Curtsy Lunges (superset with plank reach, below ) 

Reps: 8-12 / Sets: 3-4 / Weight: optional 

Tips & details: 

• Distribute your body weight to your front leg by leaning forward as you lunge.

• The goal is to lightly tap your lunging knee down, without your foot touching the floor.

• Can’t make it to the floor? Place a book behind you to add elevation.

• For the basic, click HERE for Week 1 Workout C (and scroll down once you’re there))

Plank Reach (superset with advanced curtsy lunges, above)

Reps: 8 -12 total / Set: 3 - 4

Tips & details:

• Lift opposite arm and leg, reaching away from your midline.

• If this is impossible without falling over (you’ll get better!), start by reaching your arm, keeping both feet on the floor.

• The closer your points of contact are to each other on the floor, the more challenging the exercise IF you are only lifting one limb.

• In contrast: the further apart your points of contact are to each other on the floor, the more challenging the exercise IF you are lifting opposite limbs.

• Get creative; this exercise should be doable, controlled, yet challenging.

12 minute cap: As many rounds as possible.

• 2 reps each side of hopping lateral step-up / 2 reps each side of lateral jumps

• 4 reps (+2) each side of hopping lateral step-up / 4 reps each side of lateral jumps

• 6 reps (+2) each side of hopping lateral step-up / 6 reps each side of lateral jumps

• 8 reps (+2) each side of hopping lateral step-up / 8 reps each side of lateral jumps

• Keep adding 2 reps each side, for both exercises.