Name: Playbook - Tire Trained - Power of 7 (Conditioning)
Uploaded: 2024-04-03T03:25:50.346Z
Duration: 45 min
Description: Power of 7 (Conditioning)

Jessi

Power of 7

Complete 7 rounds of 7 reps of each exercise!

1. Ball Slams
2. Ball Kicks
3. Lateral Raises
4. Figure 8 Abs
5. Tire (or Bench) Shuffle
6. Renegade Row + Push-Up
7. Box Jumps

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement
- It is best to use a soft ball for this exercise
- If your gym does not have a ball, choose another cardio option to complete for the designated time

Ball Slam

- Place a med ball on the floor
- You can use another object like a bench or tire
- Engage the body in an athletic stance and kick the top of the ball
- Switch feet and pick up the pace as you become familiar with the move
- Left + Right = 1 rep

Ball Kicks

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Lateral Raises

- Lay down with a dumbbell in hand over the chest 
- Crunch the upper body forward and loop the dumbbell in and around one leg
- Lay back down and repeat on the other side

Dumbbell Figure 8 Abs

- Start with a tire (semi tire size is perfect) or a bench
- Place one foot on the tire and one foot in the middle 
- If using a bench, place one foot on the bench and one foot off the bench 
- Get in an athletic stance and explode through the feet to project the body upward and hop over to the other side of the tire or the bench
- Repeat for reps or time
- Left + Right = 1 rep

Tire (or Bench) Shuffle

- Begin in push up position with dumbbells in each hand
- Row one dumbbell toward your hip then lower it back down with control 
- Repeat with the opposite arm
- Complete a dumbbell push up
- Work back and forth for time or reps

Dumbbell Renegade Row + Push-Up

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time
- Use a box or a bench that is appropriate for your level. Increase the challenge over time.

Box Jumps

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Dena

Even on vacation, I can't miss out on full body Friday! Great, sweaty workout that's easy to modify if needed!!

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It was a great workout, I just wish the timer and exercise would automatically switch over for a continuous workout. When I am sweating I don’t want to keep touching my phone to swipe to see exercises.

Karla

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Jessie

I only said F*** out loud a couple times! 🖤💗

Lesley Gent

I needed a quick workout with my busy day. This was a great full body workout that definitely kept the heart rate up the whole time.

Chyeanna

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