A2: Sandbag
Reverse Side Lunges — 5 rounds x 1 minute.
Not exact matches
Return to a
reverse lunge and do eight reps before moving onto your left
side.
Do eight reps of one
reverse and lateral
lunge on each leg before moving onto the other
side.
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Reverse lunges with core rotation: teach the obliques, and hip and leg stabilisers to support you during single - leg movements (such as
lunging to reach something either
side of you).
ANYWHERE WORKOUT # 2: Alley MOVES:
reverse plank,
side plank dip with knee raise, broad jump, forward
lunge with high kick, crunch ups, floor wipers, single - leg calf raises
Tips & Safety: Your arm needs to remain vertical throughout the duration of the exercise Keep your eyes on the kettlebell until you are in the
lunge position; from there, bring your head into a neutral position until you
reverse the motion Alternate
sides by moving the kettlebell around your head rather than over your body or face.
A3: Steel Mace
Reverse Lunge to Bent Paddle Swing — 5 rounds x 10 reps each
side.
You'll perform a forward,
side and
reverse lunge with your right leg, then pick up with your left in the
reverse lunge, completing a circle around your body.
-- Plate Swings: 8 - 10 reps — Bent Over Plate Rows: 10 reps —
Reverse Lunge with Plate Twist: 10 reps (5 per
side)-- Plate Curl to Overhead Plate Press: 10 reps — Overhead Plate Squat: 10 reps — Low to High Diagonal Plate Chop: 10 reps (5 per
side)
C1: Double Kettlebell Overhead Alternating
Reverse Lunge — 5 rounds x 5 reps (each
side) C2: Kettlebell Renegade Row — 5 rounds x 5 reps (each
side)
Off - Rower Exercises (7 minutes): Lower Body (30 seconds each): Forward
lunges,
side lunges,
reverse lunges, air squats, and squats with calf raises Core Work (30 seconds each): Forearm plank with small alternating leg lifts,
side plank with hip dips, and high plank with shoulder taps Upper Body (30 seconds): Pushups
Ugi Swings — 21, 20
Side Lunge Jumps with Ugi — 30, 30 Ugi Catepillar Abs — 22, 21 Round the Ugi — 29, 25 Toss and Catch Ugi — 26, 24 3 Point Plank Jumps with Ugi Raise — 6, 6 Ugi V Ups — 16, 15 Alternating
Reverse Lunges with Ugi Shoulder Lift — 16, 17 Ugi Push Ups to Jump Squats — 5.5, 6
B2: Alternating Steel Mace Forward to
Reverse Lunge — 5 rounds x 30 secs each
side.
day 1 ARMS - standing curl - 15,12,10,8,8 - incline hammer curl - 12,10,10,8 - concentration curl - 12,10,10,8 - bench press - 15,12,10,6 -
reverse wrist curl - 15,12,10,8 - wrist curl - 20,15,12,10,8 - laydown tricep ext - 15,12,10,8 - tricep kickback - 15,12,10,8 Day 2 legs - dumbell
lunges - 16,12,10,10,8 - calf ext - 25,20,20,20 - sitting calf ext - 20,20,20 - mule calf ext - 20,20,20 - squats - 15,12,10,10 - hamstring curl - 15,12,10,8,8 - leg ext - 15,12,10,8,8 Day 3 Shoulders and back -
side arm lift - 15,12,10,8,8 - single arm dumbbell pull - 15,12,10,8,8 - front barbell press - 12,8,6,6 - straight leg dead lift - 15,12,10,8,8,8 - dumbbell shoulder press - 12,10,8 - drop set - 8,10,12 - overhead laydown barbell pull - 12,8,8,8 - front dumbbell lift - 15,12,10,8,8 - laydown
reverse butterfly - 12,10,10,10 -25 #plate front lift with barbell shrugs superset - 12/15, 12 / 12,12 / 10,12 / 8,12 / 8 I space these out over 7 days and do various exercises in between, generally pushups, crunches, other calisthenics, and walking / jogging.
4 sets: Barbell Hip Thrust x 15 (tough) / rest 20s Half Kneeling SA DB Press x 10 per arm / rest 30s between
sides / rest 90s between arms + 4 sets: Goblet
Reverse Lunge x 10 per leg / rest 60s Wall Walk x 3 - 5 reps / rest 60s (Scale w / Pike - up -LSB-...]
After 15 forward and
reverse lunges on one leg, switch to the other
side.
• Alternate three sets of 15
side lunges (alternate
sides) with three sets of 20 dumbbell bicep curls to shoulder press (with palms up curl dumbbells into your chest keeping your elbows close to your
sides, press dumbbells up, bring your arms back down,
reverse curl and repeat).
Warm Up: Row machine, Elliptical or Stair master 3 - 5 minutes (1x total) Squats (no weight) 1x25 Workout: Superset 1: MB Woodchoppers 1x 30 reps (15 each
side) Tricep Kickbacks 1x 15 reps Box Jumps 1x 20 reps Superset 2:
Reverse Lunge to...