Full Body Elimination Rounds

Equipment: WeightedObjects (water bottle, dumbbells, etc)
Format: In round 1, perform moves 1-9 for 0:30 each | round 2, perform moves for 1-7 for 0:40 | round 3, moves 1-5 for 0:50 each | round 4, moves 1-3 for 1:00. Rest 15 second between each movement. 

Round One

Move 1: Forward Backward Squat Jumps

• Begin standing at the back of your mat with your feet hip-width apart and core engaged.
• Bend your knees and shoot your hips back behind you for a squat. 
• As you come out of your squat, power through your heels and jump forward as you come to full extension in your hips to lightly land on the balls of your feet. 
• Squat down again and as you stand up, power through your posterior chain to jump backwards (again with full extension in your hips) landing on the balls of your feet and repeat.
• MOD: Take the jump out and just do squats or take the squat out and work on forward backward jumps. 

Move 2: Triceps Kickback to Hanging Curl

• Stand with your core engaged, chest up and weights in hand.
• Hinge forward at the hips, pull your shoulder blades down and back so they’re not rounding forward and allow your dumbbells to hang beneath your chest.
• From this hanging position, keep your upper arm stationary and curl your weight to your shoulder. 
• Slowly reverse the curl and pull the weights to your sides, keeping your elbows close to the body and squeezing your back muscles like you’re pinching the base of your shoulder blades together.
• While in this row position perform a tricep kickback by kicking your arms straight back and contracting your triceps.
• Bring your weights back down to the hanging position and repeat the curl to kickback sequence for the allotted time.

Move 3: Tricep Press Up to Jump In

• Begin lying on your stomach with your hands placed right next to your chest and your elbows tight to your body. 
• Ensure your shoulder blades are pulled down so your shoulders are away from your ears. 
• Keeping your hips on the ground, press yourself up until your arms are a little past 90 degrees, making sure you’re not locking out your elbows. 
• Slowly lower yourself back down, almost to the ground and then press back up with power to come to a tall plank and jump your knees in toward your chest and back out. 
• Slowly roll yourself back down to the ground and repeat one tricep press up and one tricep press up to knee tuck. 
• MOD: Perform just the tricep press up portion or come to a tall plank and perform slow mountain climbers. 

Move 4: Reverse Fly to Row

• Stand with your core engaged, chest up, shoulders rolled back, and weights in hand.
• Hinge forward at the waist to be at 45 degrees, and engage between your shoulders, so they’re not rounding forward, allowing your dumbbells to hang beneath your chest and keeping your gaze neutral.
• Lift both arms out to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together.
• Return to center and perform a row by pulling the weights up to your sides while keeping your elbows close to the body and squeezing your back muscles.
• Return to center again and repeat the fly to row sequence for the allotted time. 

Move 5: Sumo Squat Side Kick

• Begin standing with your feet wider than hip distance, toes turned out slightly (sumo stance) and core engaged.
• With your knees staying in line with your pinky toes and keeping your weight in your heels, slowly lower yourself down into a sumo squat (as deep as you can while maintaining proper form).
• Drive through your heels to lift your body up 2-3 inches for a pulse and back down. 
• As you stand, lean slightly to the left with a tight core and powerfully kick your right foot out to the side. 
• Return to the center in your sumo squat position and repeat on the right side. 
• MOD: Hold onto a chair back or stationary object to assist with balance.

Move 6: Superwoman Hold

• Begin lying on your stomach with your arms and legs extended.
• Lift your legs and arms off the mat together, using your lower back and glute strength.
• Hold this position for the allotted time focusing on keeping your shoulders down and your arms lifted. 
• MOD: Begin by isolating your upper body only, leaving your legs on the mat for stability. Perform several upper body isolated lifts. Then perform several lower body isolated lifts. Work on isolated upper and lower body lifts until you feel comfortable putting them together.

Move 7: Wide to Narrow Pushup 

• Come into a tall plank with your core engaged (no arched back) and your hands stacked below and just inside your shoulders. 
• Keeping your elbows in tight to your body, lower yourself toward the mat while keeping your shoulders away from your ears and your hips and torso moving in one line. Keep your gaze about 6 inches in front of you rather than looking up or down, to maintain a neutral spine.
• Keeping your core engaged, press back up to your start position, step your hands out to the outsides of your mat and lower yourself down for a wide pushup. 
• Return to your plank and move back and forth through your narrow and wide pushups.
• MOD: Perform the push up with your hands on the side of your couch or other elevated surface. Alternatively, remain on the mat, but in a kneeling, or single knee down position.
• Use the Push-up Progression Tutorial to work your way through all the types of push ups.

Move 8: Alternating Single Leg V-Ups

• Lay flat on your back with your arms and legs extended and your core engaged by gently pressing your lower back into the mat. 
• Use your abs to lift your chest and left leg off the mat and reach your right arm to your left leg, ending in a V sit position
• Slowly lower yourself back to a lying position and repeat with the other sides.
• MOD: Keep your knees bent throughout this movement. 

Move 9: Crescent Kick to Cross Punch

• Begin in a fighter stance and get light on your feet.
• With your right leg, kick your foot in front and across your body as high as you’re comfortable with for a crescent kick (almost draw a circle with your foot), plant your foot down and then powerfully punch your left arm across your body to the right, letting the power come from your core.
• Return your body to center and repeat on the other side.
• MOD: Draw a crescent with your knee rather than a full kick. This is a great way to see how tight your hips are, and if one is tighter than the other.