12 exercises, 12 reps. You pick your workout time [20 min, 30 min, 40 min]. Do as many rounds as you can in that time frame.
(1) DB Side Lunge with Crane Twist [left]
(2) DB Side Lunge with Crane Twist [right]
(3) Plank Supermans
(4) Jump Squats [option to criss-cross legs when jump to center, alternating]
(5) DB Stiff-Leg Deadlifts
(6) DB Plank & Row
(7) DB Wide Deadlift Hops
(8) Push Up Jacks
(10) Hover Ups
(11) DB Squat & Shoulder Press
(12) Squat Thrusts
(1) & (2) DB Side Lunge with Crane Twist: Hold the dumbbell [DB] at your chest and side lunge to the left. Engage your left glute & use it to lift you up to balance on your right leg with the left knee bent and lifted to 90 degrees [this is your crane]. Using your core, twist towards the left leg. Repeat for 12 reps on left side, then switch to right.
(3) Plank Supermans: Start in a plank position on hands. Tighten the abdominal wall and lift opposite arm & leg off of ground, pausing for a moment, then control lowering them back down. Alternate until you complete 12 reps. Make sure you keep the hips in alignment [not sashaying side-to-side; your plank looks the same with 4 foundation points down as when there are only 2].
(4) Jump Squats with Criss-Cross Option: Start in a squat position, toes forward, feet outside the shoulders. Hop the feet in & together, landing on balls of the feet “standing” then hop back to squat position. Criss-cross option: Same squat starting position, but when you hop the legs together & land on the balls on the feet, cross right leg in front, left leg behind [squeezing inner thighs together]. Hop back to squat & next time you hop legs in, cross left in front, right in back.
(5) Stiff-Leg Deadlift: See picture — hold a DB in each hand & hinge at the hips,reaching the butt back [you’ll feel a stretch in your hamstrings], keeping the back flat/spine long; which means keeping the core engaged & shoulder blades pulled together. Look at Regan’s spine — see how it’s one long line from his head to his butt? Perfect form. 🙂 To come up, engage the glutes & hamstrings to pull yourself back up to the standing position.
(6) DB Plank & Row: Get into a plank position holding a DB in each hand, shoulders stacked over weights/wrists. Step feet out shoulder distance [basically width of mat] and firmly engage the core. Like the plank superman, keep your hips steady [no sashaying side-to-side!] as you “row”/lift one weight off the ground, bending the elbow to 90 degrees. Control both the lift & return to start. Alternate sides.
(7) DB Wide Squat Hops: Hold one DB between both hands and set the feet about 2″ outside the shoulders on either side. Sit back into a squat [DB will be in between legs]. Hop straight up in the air as high as you can and LAND back in your squat position. Arms stay straight the whole time. Important to keep the core contracted AND never land “standing” with locked knees. When your feet come back to the ground, you’re right back into your squat.
(8) Push Up Jacks: Get into plank position, hands wide for push ups. Perform one push up [on knees or toes; if on knees, lift them back up to plank when finished]. The end of your push up returns you back to plank [where we started]. “Jack” the feet out then back in and start over with the push up. The “jack” looks just like your feet would for a standing jumping jack.
(9) Bicycles: Yeah yeah, so you “know” how to do a bicycle. Here’s our way. 🙂 Lie on your back with your legs in table top [bent 90 degrees, knees stacked over hips] and hands behind the head. Your gaze will be up to the ceiling the entire time, don’t pull on the neck & drop chin down to the chest. To bicycle, connect your back hip points & sacrum firmly into the ground & engage the space between your frontal hip bones [never let back arch or hips sway side-to-side]. Extend you right leg straight out & contract the quad, keeping back pressed into floor by keeping core engaged. Now, use the obliques to lift the right side of the upper body off the mat and twist towards left knee.Pause in the twist & hold. Return to start & repeat on other side for 12 reps total.
(10) Hover Ups: Oooo, the hover up. FYI, major corner burner, always. And especially after push up jacks & bicycles. Get ready. Lay on your back with arms & legs extended. This is a CORE exercise, so try to avoid using momentum and letting the quads & hip flexors dominate the work. You’re going to be using your abdominal wall – from top to bottom, to peel the upper & lower body off the ground, coming to balance on your sit bones in a modified boat pose [knees bent]. Sweep the arms along your side as you pull your rib cage down to your hips to get the upper body off the ground; and simultaneously engage the space between your frontal hip bones, initially pressing your sacrum towards the ground to draw the legs up & in. After you’ve paused in your boat pose, return to start the same way you came up, slow & controlled, but THIS time and from here on out. Return the head all the way to the floor, but hover the arms & legs off ground before returning to boat pose. To understand what modified boat pose [with knees bent] looks like, check out this video. 😉
(11) DB Squat & Shoulder Press: Hold DB’s hovering above your shoulders and sit back into a squat. With the weight at your shoulders, the tendency is to round the back. Engage the core & keep the spine long while chest stays open, collar bones wide. Keep the postural muscles in the back activated at all times to protect the shoulder joint. From your squat, stand up & press the weights up [all in one motion], then return weights to shoulders as you sit back into the squat again. Full range of motion squats, people.
(12) Squat Thrusts: The best way to end any set. 🙂 Hold DB’s at your side & start standing. Lower through a squat to place DB’s on the floor in front of & just outside your toes. Hop or step the feet back to plank, keeping the core strong and not letting your weight transfer back into the feet. Keep weight over the DB’s [shoulders stacked over wrists]. Then hop the feet back up to your squat position and jump up with weights at your sides, landing back in your squat, ready to repeat. Once you get the movement pattern, make it a continuous, fluid motion. Modifications: step back to plank, step forward to your squat and/or just stand at the top instead of jumping up.
ENJOY! And let us know how it goes — please post your workout time & # of rounds you got.