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The move: Begin in a hand plank position. The further your feet are away from the bench/step, the harder the exercise is.
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Gently slide your hips forward, bend both elbows to 90 degrees, and return to the starting position. Sit on it with your hands aligned just to the outside your hips. The move: Find an elevated bench or step. Exhale, pull your shoulders down and back, and elevate your arms in a “Y” position. The move: Begin by lying prone with your toes pointed and relaxed on the floor, and arms extended overhead, palms facing one another. See if you can improve your numbers as the week progresses. Take at least a 1-minute rest break, and then repeat with the next exercise. To do: Complete each exercise in as many simultaneous reps as possible until you cannot do any more with good form. You’ve spent three weeks with these exercises, and now it’s time to put them to the test. To do: Complete the given number of reps of each exercise and see how many times you can get through the exercise list in the time allotted. The goal is to move quickly but with proper movement patterns.
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The goal with these is to complete as many rounds as possible of the prescribed exercises. If you finish early, you rest if you don’t, you’ll still begin the next set at the top of the minute.ĪMRAP, or “As Many Rounds as Possible,” takes your cardiovascular system to a new level. You will have 60 seconds to complete the prescribed number of reps for each exercise. If you want to move slowly, that’s fine, but you’ll have less rest between sets. With this format, you are in control of how much rest you get (if any) between exercises. Take a 30-second rest, then begin your next set of that same exercise.ĮMOMs, or “Every Minute on the Minute,” are fun and challenging. To do: Complete the prescribed number of reps at your own pace. The focus this week is to learn the movements, understand your appropriate level of progression, and do every rep perfectly.