Cross Over Lunges w/ Medicine Ball
Proper Technique: Lunge forward crossing leg over the the mid line of the body keeping both feet pointed forward and hips and shoulders squared to the front. Maintain a straight back in the upright position throughout this exercise. Then reverse the direction and push yourself back up to the starting position.
Using a medicine ball, extend arms out in front of the body at the bottom of the cross over lunge. Tighten up your abs while extending the medicine ball out in front of your body. Bring the medicine ball back to your chest as you return to the starting position.
Muscles Targeted: Quads & Adductors
Secondary targeted muscles: Hamstrings, Gluteus Maximus
Using a medicine ball, extend arms out in front of the body at the bottom of the cross over lunge. Tighten up your abs while extending the medicine ball out in front of your body. Bring the medicine ball back to your chest as you return to the starting position.
Muscles Targeted: Quads & Adductors
Secondary targeted muscles: Hamstrings, Gluteus Maximus
Sumo Squats w/ Upright Rows
Muscles Targeted:
(Sumo Squats): Quads, hamstrings, Gluteus Maximus, Adductors.
(Upright rows): Deltoids, traps, and forearms.
(Sumo Squats): Quads, hamstrings, Gluteus Maximus, Adductors.
(Upright rows): Deltoids, traps, and forearms.
Man Makers
This exercise is basically a burpee but with weights. It's a full body exercise and is one of my all time favorites!
Muscles Targeted:
Chest, shoulders, triceps, quads, biceps, forearms, and core.