May Plyometric and Abdominal Challenge
Rev up your metabolism with this high-intensity workout that pairs simple movements together for major results. Our monthly challenge will help burn your lower body and abs – the perfect type of strength training before swimsuit season.
The movements below are featured in our monthly calendar that you can download here.
The burpee – a crazy intense workout on its own. Master it by starting in a standing position. Drop into a squat position with your hands on the ground. Kick your feet back, while keeping your arms extended. Immediately return your feet to the squat position and vertically jump into the air.
V SIT-UP WITH WEIGHTED BALL
Lie flat on on your back with your arms fully extended over your head holding a weighted medicine ball. Your legs will be fully extended together roughly six inches off the floor. As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a “V” position. The legs should be extended and lifted at a 45-degree angle from the ground and the arms should be extended and parallel to your legs. You upper torso should be off the ground as well. Lower your arms and legs back to the starting position.
ATOMIC PUSH UP
We’ll take push-ups to the next level with this move. Start in a push-up position with your arms extended and hands about shoulder-width apart. You should be on your toes with legs fully extended and feet together. Bend your elbows and move your body down to the ground. Make sure your abs and glutes are tight and keep your body in a straight-line. Once your chest is one inch from the ground, extend your arms and drive your hands into the ground as hard as possible. Done properly, you should generate enough force and power to allow your hand to come off the ground by about three inches. Land flat on your hands with a little flex in your elbows to absorb some of the shock.
Lie on your side with your legs extended straight. Place your forearm on the ground at a 90-degree angle then elevate your body off the ground, forming a diagonal line. Rest your other hand on your hip. Once you are in position, lower your hip straight down to the ground and pause for one second about one inch from the ground. Bring your hip back to the starting position and make sure to tighten your glutes and abs at the top.
To start, stand tall in a vertical position with your arms by your side and knees slightly bent. Driving your feet into the ground to create power, jump up into the air extending your arms and legs out from your body. You’ll look like a star, hence the name of this exercise. Land softly with your knees together and hands by your side. Make sure to keep your abs tight and back straight.
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