HOW TO DO IT
- Stand shoulder width apart in an upright position (holding a pair of light dumbbells in each hand is optional)
- At a comfortable speed bend down towards the floor placing your hands shoulder width apart while placing your legs in a squat position.
- Keeping your body as straight as possible (especially in the lower back), move into a push up position and perform a pushup
- Once you are at the top of the pushup position, keep your body weight on your arms, shoulders chest and triceps and kick your legs apart into a “V-Position” (the legs should be significantly wider than shoulder width)
- After the legs are in a wide V-Position, quickly bring them back together until they are about shoulder width apart – keeping your body weight on your arms, shoulders, chest and triceps
- Jump up back up to your feet until you reach the upright standing position with your arms next to your shoulders and your feet shoulder width apart.
- That's one rep. Perform this 10 times.
- After you finish the set, move on to exercise number 2.
Exercise #2: Drop Lunge AKA Hockey Lunge
HOW TO DO IT
- Stand with the feet shoulder width apart holding a pair of dumbbells in each hand
- You should be looking straight ahead with the chest tall and the shoulders back.
- Start the exercise by shifting your weight to your right foot, lifting your left leg from the ground. While keeping your body facing forward, place your left leg behind your right, take a wide, side (AKA lateral) step behind the front leg.
- Drop into a lunge by bending your knees, lowering your body straight down. Continue the lunge until your front knee is bent 90 degrees and then drive through the heel and extend the knee and hip
- After ascending out of the lunge, bring the back leg to the starting position. That's one rep. Perform this 5 times on one leg or switch back and forth between both sides until you reach a total of 10 repetitions.
- Repeat this cycle until you reach 10 reps – then come back to exercise 1.
Perform as many sets as you can of each exercise in a 5 minute time frame, resting as little as possible between exercises. Record how many sets you perform of each exercise and try to outperform your personal record the next time you repeat the workout.