This workout combines strength exercises and core exercises. Start with 30seconds of the first A exercise (strength) followed by the 30seconds of the first B exercise (core). Complete all the exercises in the workout, 1A, 1B, 2A, 2B… After completing 1 round through the circuit go back and repeat the set for a total of 6 rounds. If an exercise has a right and left, perform half the interval on the right and half the interval on the left.
(30sec strength : 30sec core) x 6 rounds
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1 ARM SNATCH
Keeping back flat, use your legs to explosively drive the weight from the floor to overhead. To modify, perofrm squats.
Alternate lifting opposite arm and leg while laying face down.
UNDER LEG FORWARD LUNGE
Lunge forward and pass the weight under the lead leg.
SIDE LEG LIFT
Lay on your side and lift your leg in the air.
KNEE TO ELBOW PUSH-UP
Perform a push-up and lift opposite knee and elbow together at the top. To modify, perform from the knees.
SIDE PLANK HIP LIFTS
From a side plank position, drop hips toward floor and raise back up to neutral position.
1 LEG DEADLIFT
Stand on a single leg and reach weights down toward shin keeping back flat and hinging at hip.
1 LEG GLUTE BRIDGE
Lay on your back with one leg in the air. Bridge your hips upward.
BURPEE MOUNTAIN CLIMBER
Perform a burpee and then a mountain climber at the bottom before returning to standing.
Perform a sit-up lifting both the legs and upper body off the floor, bringing elbows and knees together at top.