Get ready to feel like an athlete in this workout!

You will complete all 3 exercises before resting 90 seconds.

Begin with the medicine ball overhead with the arms straight up over the head. Perform a squat and twist to one side at the same time, quickly slamming the ball to the ground to that side of the body. Catch the ball when it rebounds and bring the ball up and overhead, slamming it down on the other side of the body.

Rotational med ball slams

Stand with the box one short step in front of you and your feet shoulder-width apart.
Bend your knees slightly and drop down, bringing your arms out behind you.
Use the momentum from your quarter squat to propel you upward as you jump onto the box, allowing your arms to swing out in front of you.

If you do not have a box you can modify for jump squats.

Box jumps

Start by placing your forearms (wrist to elbow) on a yoga mat and extending both of your legs behind you, resting on the balls of your feet. This is your starting position.
Inhale. Exhale. Release your right forearm to place your hand firmly on the mat directly below your right shoulder and push up onto your right hand. Release your left forearm to place your hand firmly on the mat directly below your left shoulder and push up onto your left hand. Ensure that you keep your core activated to prevent your hips from swaying.
Inhale. Release your right hand and lower your forearm to the mat, then release your left hand and lower your forearm to the mat to return to the starting position. Repeat this exercise, starting with your left arm. Continue alternating between right and left for the specified number of repetitions.

Commandos

Tri-set 1

You will complete all 3 exercises before resting 1 minute.

Push your feet into the floor and stand up tall, pulling the weight with you and keeping your arms straight. Bring your hips forward and squeeze your abs and glutes at the top. Slowly reverse the movement, bending your knees and pushing your butt back to lower the weight back to the floor.

Barbell Deadlifts

The Z press is an advanced overhead press exercise that is performed by pressing a barbell overhead from a seated position. While it works similar muscle groups as the standing overhead press, it also hits the stabilizing muscles to a greater extent — specifically those of the core and shoulder blade region.

Dumbbell Z-Press

The Pallof press has a lifter hold a taut resistance band (or cable) in front of them and slowly press it out and back. The band's tension pulls the lifter toward the anchor point, so they must utilize their core to its fullest extent to stay in place.

12 reps each side.

Paloff press

Tri-set 2

You will complete the 2 exercises before resting 1 minute.

You place one foot up onto the box (Or whatever it is you are using) and stepping up onto it until both your feet are planted firmly at the top. Stand straight up while squeezing your glutes. Then step down, first with the leading foot and then with your other foot. Repeat with the other foot leading.

Alternating DB step ups

Band pull-aparts are an isolation exercise designed to target muscle groups in your shoulders and upper back. Perform band pull-aparts by holding a resistance band with a shoulder-width grip. Keep your arms straight as you pull the resistance band laterally, extending both arms to either side.

Athlete Full Body 🏃🏼‍♀️

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