So today’s workout involves a combination of 4 different exercises. You are going to have 20 minutes to complete as many rounds or cycles of these 4 exercises as you can.
The 4 exercises are Box Jumps, Dumbbell Deadlifts, Push Press and Knees to Elbows. So, in each exercise you are going to do 12 reps, the combination of all 4 will complete around.
(Background Music)
Okay for Box Jumps, you are going to use the appropriate height box for your skill level and your ability level.
You want to be able to jump up on the box with 2 feet and not have to step on the box.
We have a 20 inches box here, do not feel obliged to use 20 inches and if you want to use a higher box, you are more than welcome to use a higher box.
If you are going to start with 2 feet flat on the floor, you are going to swing your arms,
And jump up on the box.
You want to fully extend your hips and your knees on top of the box jumps. And then you can either step down,
Or you can jump down.
[Demo]
Making sure that if you are going to jump down, you are coming to full extension of your knees and hips as you jump of the box.
The next exercise in the sequence is Dumbbell Deadlifts; the most important part of this is that you choose the right amount to weight to use.
What we recommended is that you choose the weight that roughly half of you body weight. I am 160 lbs. half of my body weight is 80 lbs. and I have 2-40 lbs. dumbbells here.
If that is too heavy for you to maintain good form through out all 12 reps of this cycle, then lower the weight.
[Demo]
Then you down, chest up back arch,
Stand up,
Touch down,
Stand up
Touch down.
[Demo]
The next exercise in the sequence our Push Presses. We have recommended that you use roughly a quarter of your body weight through weights.
I got 2-25 lbs. dumbbells here. That is more like a 3rd of my body weight. I got 50 lbs. in my body weight is 160.
And again, choose the body weight that is appropriate for your level of conditioning in fitness. If it is too heavy, reduce the weight. If it is not heavy enough, you can increase a little bit.
A Push Press is done with Dumbbells at shoulder height,
And you are going to use momentum to get them up over your head. This is not a slow shoulder press, it is a powerful explosive Push Press with the legs. So, you are going to dip,
[Demo]
And drive the weight up over head.
[Demo]
Dip-drives-lower,
Dip-drive-lower,
Lower,
The last exercise in the sequence is what we called Knees to Elbows. You are going to jump up to a bar, and you are going to curl your knees up to your elbows.
If you cannot curl them all the way up to your elbow, you are going to curl them as much as you can. So, here is what it looks like.
[Demo]
If you cannot do a full knee elbow, come up as far as you can.
Okay, so let us recap. This is the workout that is going to take you 20 minutes.
During that 20 minute, you are going to do as many rounds as you can of 12 reps of Box Jumps, followed by 12 reps of Dumbbell Deadlifts, followed by 12 reps of Push Press and finally, 12 reps of Knees to Elbows.
You are going to repeat that sequence as many times as you can in 20 minutes, that is the total number of rounds you did and that is your total score.
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