Check out the following tips and then download the full workout down below!
1) Warm up for at least 3 minutes and be sure to stretch abs, arms and legs!
2) Chin-ups should be done in reverse close grip and forward grip.
3) Lunge jumps should be keep a 90-degree angle in the legs when bending. Push through both legs with equal pressure and strength.
4) Leg raise take a significant amount of ab strength. Once you have mastered straight leg raises (which take some flexibility as well), try the straddle rotating your hips backward while using your lat muscles as well. Keep in mind, the more flexible you are, the easier this can be performed.
5) Bench back curls include turning your toes in and hooking them under your bench to avoid falling flat on your face when leaning forward slowly from your hips. Otherwise, have someone hold your legs down. Be sure to execute this move slowly, especially on the way down.
6) Tick tocks use intense arms, back and of course abdomen muscles. Keep your toes close to the bar while repeating the directions of 2 o'clock and 11 o'clock.
7) Plie jumps need to have your knees in line with your legs. Sit as low as you can, but again remember the 90-degree angle. Try to jump as high as possible as your close your legs in the middle quickly before landing in the plie again. (*My picture here doesn't indicate much amplitude. Sorry about that.)
8) Nose touches start in a tight and controlled handstand. Keep your body as straight as possible, especially the arms. Concentrate on pushing up through the shoulders and rounding your back. You don't want your back to sag/arch. Switch off touching your nose with each hand for the allotted time.
9) Skin the cats can cause injury if you don't progress into them. Be careful with these. They are excellent for increasing shoulder strength and flexibility (a super exercise for all those wrestlers out there). Bring the legs up as if you are doing a piked leg raise and continue to pass them between your hands and through the bar while rotating backward. Lower the legs slowly until your body is as straight as your shoulder flexibility will allow. Hold for one second and then reverse the movement. If you have trouble passing your legs through the bar, bend them in a tuck position.
10) Squat jumps. You've probably seen these everywhere; again watch the angle in the knees. These don't have to be done on a bench either. Be sure to sit back enough and keep your abs tucked in.
11) Oblique lifts feel goofy at first, but work wonderfully. You can lift from the floor and lower in repetitions or just try holding the position. It is important to keep a straight body. Every limb should be fully extended.
12) Wall sits require 90-degree sit. Most people never sit low enough. Keep your arms against the wall. No cheating by putting them on your knees or thighs and pushing against them.
13) Jog sprints mean that you jog the rectangle of a gym and then sprint the diagonal. If you don't have that much room, improvise with a jump rope or running in place with the knees up. Always maintain good technique with the arms while running and sprinting.
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