1 Single-leg dumbbell snatch
Reps 10 Rest 15-30sec
Hold a dumbbell in your left hand and balance on your right leg. Keeping your lower back in its natural arch, bend forward at the hips and knee until the dumbbell is just below your knee.
Explosively extend your hips and knee and shrug the weight up. When the weight reaches your chest, flip your wrist over so that the momentum carries the weight straight over your head. Lower the weight back down. That’s one rep. Complete 10 reps, and then switch sides and repeat with the opposite arm.
2 Medicine ball circles
Reps 10 Rest 15-30sec
Hold a medicine ball with both hands and extend your arms straight overhead. Begin making a big circle with the ball in a clockwise motion, keeping your arms straight the whole time. Repeat the motion in the other direction. That’s one rep.
3 Guard sit-up
Reps 10 Rest 15-30sec
Hug a medicine ball to your chest and lie on your back on the floor with your knees bent at 90˚.
Sit up with the ball.
Scramble to your feet without using your hands. That’s one rep.
4 Medicine ball Turkish get-up
Reps 5 Rest 15-30sec
Lie on your back on the floor holding a medicine ball at arm’s length over your face.
Stand up, keeping your arm pointing straight up at all times. That’s one rep. Alternate the arm holding the ball with each rep.
5 Band smackdown
Time 30sec Rest 15-30sec
Attach a stretch band to something at shoulder height and hold an end in each hand. Stand back so you feel tension in the band. Take an athletic stance and let the band pull your arms forward. Explosively draw your arms back and downward, as if you were dragging somebody to the ground. Return to the starting position and repeat on the other side. Continue for the allotted time.
6 Gym ball dumbbell rotation
Reps 20 Rest 15-30sec
Hold a dumbbell with both hands and lie back on a gym ball so that your hips are parallel to the floor and the weight is straight out in front of you. Rotate as far as you can to the left, keeping your hips parallel to the floor. Rotate as far as you can to the right. That’s one rep.
7 Medicine ball woodchop
Reps 20 Rest 15-30sec
Stand in an athletic stance with your feet apart, holding a medicine ball behind your head. Explosively swing it down between your legs as if you were bringing an axe down onto a log, and then swing it back up fast.
8 Gym ball one-arm row
Reps 10-20 each side Rest 15-30sec
Hold a dumbbell in your right hand and rest your left knee on a gym ball. Brace yourself on the ball using your left hand and place your right foot out wide. Row the weight to the outside of your chest. Lower the weight back down.
