Blastoff

Unleash your inner beast in this blastoff of a workout that delivers full-body muscle conditioning and a fat-loss circuit.

Medicine Ball Smash with Hop to Plank

Stand with your feet shoulder-width apart. Pick up a medicine ball from between your legs and press it overhead. Contract your abdominals and smash the medicine ball to the ground as hard as possible. Keeping your hands on the medicine ball and shoulders over your wrists, jump your feet out into a plank and back to a squat position. Repeat for 10 to 15 reps. Rest only if needed and move on to the next exercise.

TIP:
CHOOSE A MEDICINE BALL THAT DOES NOT BOUNCE

MUSCLES WORKED

Full body with a focus on your lats, core, shoulders, and legs, and it boosts your heart rate.

MUSCLES WORKED:

This high-paced lower-body series will ramp your heart rate while conditioning your lower half—guaranteed burn!

Superlegs

Perform 10 Deep Squats, 20 Alternating Forward Lunges, 10 Deep Squat Jumps and 20 Alternating Lunge Jumps to equal 60 reps. Move as quickly as you can with a full range of motion. Rest 30 seconds and move on to the next exercise.

 

 

 

BlastoffDumbbell Renegade Row

tart in a plank position with both hands on dumbbells and your feet shoulder-width apart. Engage your core and retract one shoulder blade, following through with your elbow to pull tightly past your rib cage in a narrow row position. Alternate on your opposite side. Place your knees on the floor for an easier modification. Repeat 20 times in total. Rest only as needed and move on to the n next exercise.

 

MUSCLES WORKED

Lats, rhomboids, rear delts, biceps, and core.

 

 

 

Medicine Ball Push-Up with Arm Lift

BlastoffStart in a plank position with one hand on a medicine ball, one hand on the floor, and your feet shoulder-width distance apart. Lower your chest to 90 degrees. Press your hand into the ball, straighten your arm and lift your opposite arm from the floor engaging your core to keep your body flat and stable. Place your knees on the floor for an easier modification perform 5 to 10 reps per arm. Rest only as needed and move on to the next exercise.

Narrow Push-up with Mountain Climber

BlastoffStart in a plank position with your shoulders above your wrists. lower your chest towards the floor keeping your elbows in close to your body. Repeat 3 to 5 times. Place your knees on the floor for an easier modification. Immediately alternate your knees drawing into your chest, and keeping your hips flat and stable in the plank position for 10 reps. Repeat 3 to 5 times. Rest only as needed and move on to the next exercise.

 

Dumbbell Single Stiff-Legged Deadlift with Biceps Curl

BlastoffStart in an upright position balancing on one leg with a dumbbell in the opposite hand. Keeping your lower back extended and body flat. Lower your upper body towards the floor while lengthening the opposite leg behind you. Press into the heel of your supportive leg to stand and drive your hips forward. Curl the dumbbell toward your shoulder and lower. Repeat 10 times and change sides.

 

 

 

 

 

Photos by Chris V.Linton Follow (@chrisvlinton)

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