Helpful Terminology

Hold a properly sized jump rope (when you step on the rope with one foot, both handles should reach up to your armpits) in each hand. Swing the rope over your head and jump over it. A very efficient way to do this is to keep your hands at waist height and spin the rope using only the momentum from the wrists.

Performed the same as a Reverse Lunge but step your working leg forward instead of backwards.

Hold a dumbbell at the base with your arms straight. Your legs should be wider than shoulder distance apart with the toes pointed away from each other at an angle. Your arms should not move during this exercise. As you breathe in, bend at the knees, sending the hips back and down until your thighs are parallel to the floor. Breathe out as you stand up, squeezing the glutes and abs and driving through the heels as you return to your starting position. You should maintain perfect posture and a neutral spine during all parts of this movement.

For the Dumbbell Hang Clean, the dumbbells are hanging at your sides in either hand. Bend at the knees and hinge your hips, driving the dumbbells up to the Rack Position. Hold the dumbbells in the rack during the rest period.

Lie on a flat bench with a dumbbell in each hand and resting on your thighs. Use your thighs to help raise the dumbbells over your shoulders, but keep your arms slightly bent. Lower the dumbbells away from each other as you breathe in. When you feel a stretch in your chest, breathe out and return the dumbbells to the starting position. Try to maintain the same angle in your arms throughout the movement.

Lie on a flat bench with dumbbells resting in your hands on your thighs. Use your legs to help bring the dumbbells right next to your shoulders with palms facing forward, away from your body. Take a deep breath in and breathe out as you use your chest to press the dumbbells overhead, until you achieve full lockout of your arms. Breathe in as you lower the dumbbells back to the starting position.

Stand with feet hip to shoulder distance apart. Bend at the waist, maintaining a flat (neutral) back position. Hold two dumbbells directly under your shoulders. Keeping your shoulders down and back and your eyes straight ahead, row the dumbbells up until they get as close to your chest as possible. Slowly return them to the starting position.