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Workout

Put Your Hands in the Air

Warm-up

5 Air Squats with 2 sec pause in the bottom
20 Russian Twists
5 Air Squats with 2 sec pause in the bottom
10 Stepback Lunges (Total)
5 Air Squats with 2 sec pause in the bottom
20 Russian Twists
5 Air Squats with 2 sec pause in the bottom
10 Stepback Lunges (Total)
5 Air Squats with 2 sec pause in the bottom

Put Your Hands in the Air Body weight (Time)

4 rounds:
20 Alternating Leg V-Ups
20 Jumping Air Squats
30 Stepback Lunges

*BACKPACK OPTION:
4 Rounds:
20 Backpack Sit Ups
20 Backpack Back Squats
30 Backpack Stepback Lunges
*All with a 20#/14 Backpack or Vest

WORKOUT STRATEGY & FLOW:
This is a moderate/high intensity workout focused on pushing the pace and holding unbroken movements.

Backpack option: same stimulus as bodyweight.

Aiming for smart sets on the sit ups (5+) and unbroken on the back squats and stepback lunges.

Put Your Hands in the Air Minimal (Time)

4 rounds:
20 Alternating Leg V-Ups
20 Single Dumbbell Thrusters (10 each arm - 50/35)
30 Single Dumbbell Stepback Lunges (50/35)

WORKOUT STRATEGY & FLOW:
This is a moderate/high intensity workout focused on pushing the pace and holding unbroken movements.
Stay tough on the thrusters into stepback lunges!

Accessories

3 Sets:
10 Cat Cow Exercises
10 Birddogs (each side)
20 Supermans

Stretching
1:00 Seal Stretch
1:00 Toe Touch Stretch
:30 Chest Stretch (Each Side)

Want to see some of these movements in action? Check out our .