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Lunge, Jump and Lift Your Way to a Total Body Sculpt

April 18, 2015 2 min read

This workout contains a lot of high knees, jumping and holding heavy things above your head. Sorry in advance. What You Need: The Low Down: 45 sec on, 15 sec rest. 2-3 rounds

Side Jog with High Knee

[caption id="attachment_70197" align="alignnone" width="800"]Start standing on one leg with it bent, heel on the ground, opposite knee lifted minimum hip height. TIP: Aim for higher than hip heigh to work those low abs! Start standing on one leg with it bent, heel on the ground, opposite knee lifted minimum hip height. TIP: Aim for higher than hip heigh to work those low abs![/caption] [caption id="attachment_70198" align="alignnone" width="800"]On the ball of your foot, step out to one side, slightly lifting your other foot off the ground On the ball of your foot, step out to one side, slightly lifting your other foot off the ground[/caption] [caption id="attachment_70199" align="alignnone" width="800"]Staying on the ball of your foot, switch feet TIP: I know this looks weird in photos- essentially it's just two little side jogs heading one direction Staying on the ball of your foot, switch feet TIP: I know this looks weird in photos- essentially it's just two little side jogs moving sideways[/caption] [caption id="attachment_70200" align="alignnone" width="800"]Place your foot down, bending your supporting leg, heel rooted through the floor. Lift your other knee to your chest. Repeat other direction Place your foot down, bending your supporting leg, heel rooted through the floor. Lift your other knee to your chest. Repeat other direction[/caption]

Shoulder Press with High Knee

[caption id="attachment_70201" align="alignnone" width="533"]Start with your feet together, arms raise creating a 90 degree angle. Make sure you butt is squeezed and your shoulders are back and down Start with your feet together, arms raise creating a 90 degree angle. Make sure you butt is squeezed and your shoulders are back and down[/caption] [caption id="attachment_70202" align="alignnone" width="533"]With control, slowly lift your knee to hip height or higher while simultaneously pressing the opposite arm up. TIP: the trick is to not let your bent arm drop or to lean to one side. With control, slowly lift your knee to hip height or higher while simultaneously pressing the opposite arm straight up.  TIP: the trick is to not let your bent arm drop or to lean to one side.[/caption] [caption id="attachment_70203" align="alignnone" width="533"]Slowly and with control, return to starting position. Slowly and with control, return to starting position.[/caption] [caption id="attachment_70204" align="alignnone" width="533"]Repeat with other leg and opposite arm. Repeat with other leg and opposite arm. TIP: this is not a fast exercise! It's about slow control and focusing you stabilizers[/caption]

Squat Jump Lunge Rotation

[caption id="attachment_70205" align="alignnone" width="800"]Start with your feet together, facing the front Start with your feet together, facing the front[/caption] [caption id="attachment_70209" align="alignnone" width="800"]Jump to a low lunge position facing the right wall Jump to a low lunge position facing the right wall[/caption] [caption id="attachment_70208" align="alignnone" width="800"]Jump your feet back together facing the front Jump your feet back together facing the front[/caption] [caption id="attachment_70206" align="alignnone" width="800"]Jump your legs out Jump your legs out[/caption] [caption id="attachment_70207" align="alignnone" width="800"]Land in a low squat, chest up and your heels on the ground Land in a low squat, chest up and your heels on the ground[/caption] [caption id="attachment_70205" align="alignnone" width="800"]Jump your feet back together Jump your feet back together[/caption] [caption id="attachment_70210" align="alignnone" width="800"]Jump back to a low lunge facing the opposite wall. Jump back to front and start over. Jump back to a low lunge facing the opposite wall. Jump back to front and start over.[/caption]

Surrenders

[caption id="attachment_70211" align="alignnone" width="533"]Begin with feet together, weights lifted above your head. Make sure you butt is squeezing to stabilize that core! TIP: arms should be in  line with your shoulders at all times - not in front, behind or V-ing out from your shoulders. Begin with feet together, weights lifted above your head. Make sure you butt is squeezing to stabilize that core! TIP: arms should be in line with your shoulders at all times - not in front, behind or V-ing out from your shoulders.[/caption] [caption id="attachment_70212" align="alignnone" width="533"]With control, reverse lunge your right leg all the way to the floor. Make sure to keep your front heel on the ground! With control, reverse lunge your right leg all the way to the floor. Make sure to keep your front heel on the ground![/caption] [caption id="attachment_70213" align="alignnone" width="533"]Bring your other knee to meet your bottom leg. Bring your other knee to meet your bottom leg.[/caption] [caption id="attachment_70214" align="alignnone" width="533"]With your right leg leading, place your foot firmly back to a knee-dropped lunge position. With your right leg leading, place your foot firmly back to a knee-dropped lunge position.[/caption] [caption id="attachment_70215" align="alignnone" width="533"]Root through your front foot, squeeze your butt and return to standing. Repeat alternating legs each time. Root through your front foot, squeeze your butt and return to standing. Repeat alternating legs each time.[/caption] vest-sean

Click here to increase your burn with the weighted vest 


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