Day 7: Overall Full Body Challenge
A complete end-of-week conditioning test integrating thrusters, jacks, and bent-over rows.
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.
Dumbbell Bent-over Row
How to Perform
Starting Position: Stand with feet hip-width apart, holding a 2kg dumbbell in each hand. Hinge at your hips, sending them back while keeping your spine perfectly straight. Your torso should be almost parallel to the floor. Let the weights hang straight down. The Movement: 1. Pull the dumbbells up towards your ribcage, drawing your elbows back and squeezing your shoulder blades. 2. Lower the weights back to the starting position with control.
Pro Form Tip
Keep your lower back flat and avoid rounding your shoulders. Pull with your back, not your arms.
Plank
How to Perform
Starting Position: Lie face down, then prop yourself up on your elbows and toes. Forearms should be flat on the floor. The Movement: 1. Hold your body in a straight line from head to heels. 2. Keep your core braced and squeeze your glutes.
Pro Form Tip
Do not let your hips sag down or lift up toward the ceiling. Breathe steadily.
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.