Guarded Squat / Squat Jump – A squat, followed by a squat with a JUMP.Push Up Leg Check – This is a pushup followed immediately by your right knee to your right elbow / left knee to left elbow, pushup again.To add some difficulty, you can jump on your knee strike off your leg. This move switches to the Right Reverse Lunch halfway through. Left Reverse Lunge / Clinch Knee – Start in a left lunch, and then bring the knee up and drive your hips forward for the strike.Where we worked just one side, we alternate to do the other, so for example roundhouse kicks now start on the non-dominant side. The next four rounds repeat what we already did. After you have completed the push up and you come back up, left your left leg and right arm in the air. Half Superman Push Up – This is a regular stance pushup.Then, you alternate skating your leg behind the other one, switching each time. Plank Skaters – Back in the Plank position, this one has you scooting your foot up and bending your knees slightly.This gets harder the deeper you go and if you really focus on keeping your chest and eyes up and making a big U shape with your head.
Alternating Clinch Knee – This is a knee move where strike with the knee, switch and strike with the other knee, constant movement.Jump to the left, and when you land on your left foot move directly into an opposite lunge (again making sure to not cross your feet). So for this move, you start in a lunch with our left foot back. Ginga Hop – This is a lot like the Plyo Skaters that are in all the 21 Day Fix Extreme workouts, but on each side movement you don’t cross your back leg.Low Stance Switch – Stay low, keeping your chest and eyes and head up, and open / close to the left and right.Ground to Fighter Stance – This is basically the same as the last move on MMA Speed, where you drop to your chest and hop up again to figher stance position, switching dominant leg each time.Switch Roundhouse Kick – A roundhouse kick here you step back and kick with your dominant leg to the side.Start in a wide stance squat with your hands up at guard, plant your hands and jump to the other side and return to guard. Half Monkey to Guard – This move is like the frog jumps from 22 Minute Hard Corps, except instead of going laterally you pivot around your hands in the middle.This one works your chest and your shoulders. As you move into a pushup, left one leg up to your elbow, then return to firefly position and switch legs. Jumping Firefly – This is a hard move! Go into a plank position but with your feet forward more so your knees are bent and you are crouched.
Roll forward and with that momentum sit up onto your knee and drive your hip forward, before rolling back and then switching legs. You roll back and with you legs in the air, tuck one leg under your other knee. Hip Drive Throughs – This one is trick to explain.There is a short break, then you go to the next round! This one is a little shorter than Dynamic Strength but the moves are a little trickier so you will definitely feel it when it is over! Power Sculpt Round #1 Power Sculpt is another routine, similar to Dynamic Strength, that works on strength training using bodyweight movements, again (obviously!) with a focus on your core, stability, and balance.Įach three minute Power Sculpt round has 3 moves, typically a type of pushup, a leg move, and then something for your core and / or balance! Power Sculpt Required Equipment: Nothing!.Power Sculpt Goals: This workout is all about strength training, with a strong focus on rotation, the core, and the upper body (through varied pushups).Power Sculpt Duration: About 36 minutes, comprised of (9) – 3 minute rounds.Trainers: Joel Freeman and Jericho McMathews.
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