Starting off this challenge with a bang! This one is challenging but fun! 
A lot of the time when doing full body exercises we are working more than one muscle group at a time. Be sure to have a good tempo with each movement and focus on your breath, which will help you properly engage those muscles. 

Watch all video demos for proper form and swipe up on your screen to read through as well 

WORKOUT
4x 40s on/20s off
squat to row
snatch to press
get up box jump

4x 40s on/20s off
side lunge row
cross knee push up
side to side burpee

3x 20s on 
pilates sit ups
dead bug

3x 20s on
scissors
tempo mountain climbers

cool down walk 5-10min

Go through each exercise 40sec each resting 20sec before moving to the next exercise. Do 4 rounds

- Stand in a neutral position with the weights down by your sides
- Squat down hinging at your hips pushing your booty back keeping your knees behind your toes
- Once you are in a low squat, pull the weight up to your core keeping your elbows tucked in to your sides. Make sure your elbows go straight back and squeeze the shoulder blades together.

Squat to Row

- Start with your feet in a widened stance and dumbbell on the floor
- Grab the weight with one arm, bending the knees to lift it up
- Press the weight all the way above your head extending your arm all the way
- Bring the weight down to shoulder height and back up for an overhead press
- Do one side then the other

Snatch to Press

This is a combo exercise. I'm combining the get ups to a box jump or step up for modification
- Stand a couple feet in front of bench or box
- Go down to your knees first, then stand back up
- Squat low and use your legs to burst up onto your box and step back down
- repeat movement
* If you are modifying, you can step up instead of box jump

Get Up Box Jumps/Step Ups

Upper/Lower Circuit #1

- Start by standing in a narrow position with your feet together and weights at the center of your body
- Step one leg out wide into a side lunge by keeping both feet pointed forward and pushing the booty back. One leg should be bent at 90deg and the other extended straight.
- Once in a side lunge position, pull the weights in toward the body for a row by squeezing the shoulder blades together with elbows going straight back

Lateral Lunge to Row

- Come down into a high plank position with hands below shoulders and feet out long at hip width apart
- Start by doing a push up 
- Once you come back to start position cross one knee to the opposing elbow then the other and repeat
MODIFICATION: For the push ups, feel free to go to your knees, then come up to high plank for the knee cross. You can also come to an incline by putting your hands on a chair/bench

Cross Knee Push Up

- Place a dumbbell, ball or another object on the floor
- Start by standing on one side of the object
- Do a burpee by bringing your hands to the floor, jumping your legs back, and bringing your belly to the floor, then come back up and jump over the object to the other side to do another burpee
MODIFICATION: As shown in the video you can take steps in the burpee instead of jumping
ADDITIONAL MODIFICATION: You can eliminate taking your core to the floor and just jump your legs back into a high plank position then come back up.

Side to Side Burpee

Upper/Lower Circuit #2

Go through both exercises back to back for 20sec each with NO REST in between. Go 3 rounds

- Come down into a sitting position with your feet out long and toes pointed up toward the ceiling
- Bring arms above your head
- Slowly lower down to a supine position
- Drive forward pulling with your core

Pilates Sit Ups

- Lie supine on the floor with your arms extended out from your chest
- Bring your legs up to a 90deg or table top positioning
- Extend opposing arm and leg out and back in, alternating sides for duration of exercise
TIP- Take a deep belly breathe before you extend the arm and leg making sure the core is properly engaged
* Add resistance band for more advanced exercise

Dead Bug

Core Set #1

- Come to lie down on your back placing your forearms down on the floor beside you for support
- Extend your legs out long and alternate kicking your legs up and down
- Make sure to stick your chest out and engage the core

Scissors

Mountain Climbers to Reaching Plank

Core Set #2

Walk on your treadmill or outside for 10min to cool off.

Great job today!

W1/D1 Full Body (upper, lower, core)

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