Burpees With Push-Up
Begin in a standing position, drop into a squat position with your hands on the ground, extend your feet back in one quick jumping motion to assume a plank position, perform a push-up, return to the squat position in another quick forward jumping motion and continue to an upright standing position.
Dip Pike HoldUtilizing a standard dip bar face outward. Extend your arms straight into a locked out dip position. Stabilize yourself before continuing. Draw in your abdomen and raise both legs straight in front of you. Hold for 30 seconds. If you find that this puts an excessive amount of strain on your lumbar spine, bend your knees and pull them high to your chest.
Begin with your feet together and hop to the right landing on your right foot. During the landing phase touch the ground with your left hand, allowing your left leg to swing behind you for balance. Immediately perform the same action back to the left. Make sure you press off the instep of your foot. If you don't, the chance for you to roll your ankle goes up exponentially. Stay low and get some rhythm to your hops.
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