Day 4: Overall Conditioning
Boost conditioning and burn calories with full-body movements and dumbbell thrusters.
Novice Exercise Guide
Review the detailed descriptions and form tips before starting your workout.
Dumbbell Thrusters
How to Perform
Starting Position: Stand with feet shoulder-width apart. Hold a 2kg dumbbell in each hand at shoulder height, palms facing each other. The Movement: 1. Perform a full squat, going down until thighs are parallel to the floor. 2. As you stand back up quickly, use the momentum to press the dumbbells straight overhead. 3. Lower weights to shoulders as you descend into the next squat.
Pro Form Tip
This is one continuous motion. Drive power from your legs to help lift the weights.
Jumping Jacks
How to Perform
Starting Position: Stand with feet together, arms at your sides. The Movement: 1. Jump up while spreading your legs and swinging your arms overhead. 2. Jump again to return to the starting position.
Pro Form Tip
Land softly on the balls of your feet to protect your joints.
Mountain Climbers
How to Perform
Starting Position: Get into a high plank position, hands under shoulders, body straight. The Movement: 1. Drive your right knee toward your chest. 2. Switch quickly, driving the left knee in while extending the right leg. 3. Alternate rapidly as if running in place.
Pro Form Tip
Keep your hips down. Do not bounce up and down.
Push-ups
How to Perform
Starting Position: Place your hands on the floor slightly wider than shoulder-width apart. Extend your legs straight behind you, balancing on your toes. Your body should form a straight line from head to heels. The Movement: 1. Bend your elbows and lower your body toward the floor as one unit. Keep elbows at a 45-degree angle. 2. Lower until your chest is about a fist-width from the floor. 3. Push through your palms to return to the top.
Pro Form Tip
Keep your core tight; do not let your hips sag. If this is too hard, drop to your knees.
Bodyweight Squats
How to Perform
Starting Position: Stand with feet slightly wider than shoulder-width apart, toes turned slightly outward. The Movement: 1. Hinge at your hips and bend your knees to lower your body as if sitting in a chair. 2. Go down until thighs are parallel to the floor. 3. Press through your heels to return to standing.
Pro Form Tip
Keep your chest up and back straight. Do not let your knees cave inward.
Child's Pose
How to Perform
Starting Position: Kneel on the floor, sit back on your heels, and reach your arms forward on the floor, lowering your chest towards the mat.
Pro Form Tip
Relax your head down. Breathe deeply into your back.