Full-Sit Up to Squat into a Plyometric Hop (12" to 18" step)
You want to do a full sit up into a squat and then jump onto a 12" to 18" plyometric step. Then jump back on the ground, lower your buttocks and back towards the floor and then back up into the next sit up, etc. Do this for 10 reps.
More: How to Master the Squat
Cycle 3
Standing Shoulder Press into Lateral Raises
Pick a weight that you can do at least 12 to 15 reps of a standing shoulder press. Immediately after doing the shoulder press, pick a weight that you can do 12 to 15 reps of standing lateral raises. There is no resting between each exercise.
More: 3 Exercises to Strengthen the Shoulders
Plyometric BOSU Hop Squats
You are going to get on top of a BOSU balancer with the flat side in contact with the floor. Once you are in position, I want you to go into a squat and then hop, but when you are coming down you are going right into a squat with no rest. I want you to do 20 reps of this specific exercise.
More: Sculpt Your Upper Body With a BOSU Ball
There are three different cycles containing two parts, so you will want to go through all three cycles and then repeat the entire sequence four times. Make sure you rest between 30 to 45 seconds after you have completed all three cycles back to back. Remember, to be safe, have fun, and most of all, have a great sweat.
More: The Biology of Sweat
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