Works: Core, Glutes, Hamstrings, Fast-twitch Muscle Fibers• Attach a power chute to your lower back and hold it in one hand.• Begin sprinting, then release your hold on the power chute to draw wind resistance and to get it airborne (as shown).• Perform two 200-meter sprints with the chute, then one 100-meter sprint without it.
2 of 8
Rotational Sandbag Lunge
Works: Works: Obliques, Glutes, Hamstrings• Stand with your feet together, holding a sandbag at your right hip.• Step into a forward lunge with your left foot and simultaneously rotate the bag across your body, stopping when your left thigh is parallel to the ground.• Lunge forward with your right leg, rotating the bag to your right hip. Do 20 walking lunges.
3 of 8
Lateral Walking Kettlebell Swing
Works: Shoulders, Core, Hips• Stand with your legs slightly bent and your feet slightly wider than hip width. Hold a kettlebell with both hands at mid-thigh level.• Perform a kettlebell swing, thrusting your hips forward and bringing the kettlebell to just above eye level. During the upswing of the kettlebell, step laterally with your left leg, bringing it alongside your right leg.• While the kettlebell is descending, step laterally to the right with the right leg. Continue for 20 steps, then take 20 steps traveling the other direction.
4 of 8
Traveling Biceps/Triceps Lunge
Works: Biceps, Triceps, Core, Legs•Stand holding dumbbells at your sides with your feet together.• Step forward into a lunge with your left leg, simultaneously curling the dumbbells at the bottom of the lunge.• Rise from the lunge, leaning your torso forward, and lift your right leg behind you until your thigh is parallel to the floor, head downward. Perform a triceps kickback, extending your arms alongside your torso.• Repeat on the other side.
5 of 8
Traveling Sandbag Snatch
Works: Shoulders, Core, Legs• Stand holding a sandbag with its front handles, palms in, arms extended downward, and feet slightly wider than hip width.• Squat down, touching the bag to the ground, then explosively rise to standing and rotate the bag overhead while simultaneously bringing your left foot six inches away from your right foot.• Step out with your right foot while rotating the sandbag back to the ground.• Perform 10 lateral walks leading with your right leg, then 10 leading with your left leg.
6 of 8
Walking Spiderman Pushup
Works: Chest, Arms, Core• Get in a pushup position with your feet shoulder width.• Reach forward eight inches with your right arm, drawing your left foot forward eight inches, bending your knee outward. Perform a deep pushup (as shown).• While rising from the pushup, reach forward with your left arm eight inches and draw your right leg forward eight inches. Do 20 walking pushups.
7 of 8
Goblet Lateral Band Walk
Works: Core, Hips• Start in a ¾ squat position with a resistance band around the tops of your ankles and feet hip width. Hold a kettlebell away from your body at chest height, keeping your elbows bent (as shown).• Step laterally with your left leg, then draw your right leg laterally inward without taking tension off the band.• Keep your hips constantly engaged by keeping tension on the band, and your core engaged by keeping the kettlebell from resting on your body.• Do 20 steps of lateral walks to the left, then another 20 steps to the right, leading with the other leg.
8 of 8
Traveling Shoulder-to-Shoulder Sandbag Lunge
Works: Shoulders, Arms, Core, Legs• Stand holding a sandbag on your right shoulder. Step forward into a lunge with your left leg, keeping the sandbag on your shoulder.• Come up to standing, pressing the bag overhead and bringing your right leg off the ground with your knee bent 90 degrees.• Step forward with your right foot and lower the bag onto your left shoulder. Perform 20 traveling lunges.
• Attach a power chute to your lower back and hold it in one hand.
• Begin sprinting, then release your hold on the power chute to draw wind resistance and to get it airborne (as shown).
• Perform two 200-meter sprints with the chute, then one 100-meter sprint without it.
Rotational Sandbag Lunge
Works: Works: Obliques, Glutes, Hamstrings
• Stand with your feet together, holding a sandbag at your right hip.
• Step into a forward lunge with your left foot and simultaneously rotate the bag across your body, stopping when your left thigh is parallel to the ground.
• Lunge forward with your right leg, rotating the bag to your right hip. Do 20 walking lunges.
Lateral Walking Kettlebell Swing
Works: Shoulders, Core, Hips
• Stand with your legs slightly bent and your feet slightly wider than hip width. Hold a kettlebell with both hands at mid-thigh level.
• Perform a kettlebell swing, thrusting your hips forward and bringing the kettlebell to just above eye level. During the upswing of the kettlebell, step laterally with your left leg, bringing it alongside your right leg.
• While the kettlebell is descending, step laterally to the right with the right leg. Continue for 20 steps, then take 20 steps traveling the other direction.
Traveling Biceps/Triceps Lunge
Works: Biceps, Triceps, Core, Legs
•Stand holding dumbbells at your sides with your feet together.
• Step forward into a lunge with your left leg, simultaneously curling the dumbbells at the bottom of the lunge.
• Rise from the lunge, leaning your torso forward, and lift your right leg behind you until your thigh is parallel to the floor, head downward. Perform a triceps kickback, extending your arms alongside your torso.
• Repeat on the other side.
Traveling Sandbag Snatch
Works: Shoulders, Core, Legs
• Stand holding a sandbag with its front handles, palms in, arms extended downward, and feet slightly wider than hip width.
• Squat down, touching the bag to the ground, then explosively rise to standing and rotate the bag overhead while simultaneously bringing your left foot six inches away from your right foot.
• Step out with your right foot while rotating the sandbag back to the ground.
• Perform 10 lateral walks leading with your right leg, then 10 leading with your left leg.
Walking Spiderman Pushup
Works: Chest, Arms, Core
• Get in a pushup position with your feet shoulder width.
• Reach forward eight inches with your right arm, drawing your left foot forward eight inches, bending your knee outward. Perform a deep pushup (as shown).
• While rising from the pushup, reach forward with your left arm eight inches and draw your right leg forward eight inches. Do 20 walking pushups.
Goblet Lateral Band Walk
Works: Core, Hips
• Start in a ¾ squat position with a resistance band around the tops of your ankles and feet hip width. Hold a kettlebell away from your body at chest height, keeping your elbows bent (as shown).
• Step laterally with your left leg, then draw your right leg laterally inward without taking tension off the band.
• Keep your hips constantly engaged by keeping tension on the band, and your core engaged by keeping the kettlebell from resting on your body.
• Do 20 steps of lateral walks to the left, then another 20 steps to the right, leading with the other leg.
Traveling Shoulder-to-Shoulder Sandbag Lunge
Works: Shoulders, Arms, Core, Legs
• Stand holding a sandbag on your right shoulder. Step forward into a lunge with your left leg, keeping the sandbag on your shoulder.
• Come up to standing, pressing the bag overhead and bringing your right leg off the ground with your knee bent 90 degrees.
• Step forward with your right foot and lower the bag onto your left shoulder. Perform 20 traveling lunges.
