The REMINDER WORKOUT™ Movements

CORE FOCUS FULL BODY

CENTER PLANK & SIDE PLANK HOLD VARIATIONS:

Pick a variation & hold for the interval time. If doing a side plank make sure you do the same variation for both sides of your body.

Left Side Option 1

Right Side Option 3

Left Side Option 4

Right Side Option 1

Left Side Option 2

Right Side Option 4

Center

Right Side Option 2

Left Side Option 3

Superman Hold

SUPERMAN:

Lay on the floor face down. Hollow the back by lifting the chest & thighs off of the floor. Then lift arms & legs simultaneously. Hold for the interval time.

MOUNTAIN CLIMBERS:

Start in center plank-like position with the butt slightly higher to make room for the leg to pass under. Quickly alternate bringing one knee under the body, toward the chest, on the same side, then return that leg & bring the other knee under the body & toward the chest on that side. Repeat this method for the duration of the interval.

SPIDERMAN:

Start in center plank-like position. Quickly alternate bringing one knee out to the side of the body toward that side’s shoulder, then return that leg & bring the other knee out to the side of the body toward that side’s shoulder then return that leg. Repeat this method for the duration of the interval. To increase difficulty bend the elbows lowering chest towards the ground & hold there.

BODYWEIGHT LOWER BODY

JUMP SQUAT:

From standing with your feet about shoulder distance apart, start movement by dropping into a squared position. Then explosively jump straight up as high as you can & land back into a squat position. Repeat for the duration of the interval.

JUMP LUNGES:

Set start position by standing with your feet about shoulder-distance apart & move into a partial squat to prepare to jump into a lunge (you are about to jump into a deep lunge with the left leg forward & right leg back). Now jump into that left leg lunge.

Next, explosively jump up out of the left leg lunge… you will change position in the air by switching your legs bringing your right leg forward & left leg back.

Then land into a deep right leg lunge. Repeat this alternating dynamic sequence for the duration of the interval.

SNOWBOARDER JUMPS:

Set start position by standing with your feet about shoulder-distance apart & move into a full squat (prepare to explosively jump & spin 180 degrees landing facing the opposite direction, also in a squat). Now jump & spin 180 degrees & land squatted facing the opposite direction.

Next, explosively jump up again & spin back 180 degrees to land facing the original start direction. Repeat this alternating dynamic sequence for the duration of the interval.

STEP HOPS:

Set start position by standing with your feet about shoulder-distance apart & prepare to hop up & land with your right foot up onto a step, box, or stair. Now, hop up & land with your right foot on the step in front of you & left foot on the ground.

Next, quickly hop up again & change legs in the air landing with your left foot on the step in front, & your right foot on the ground. Rapidly repeat this alternating dynamic sequence for the duration of the interval.

SKATER HOPS:

1st, imagine you are about to move like a winter Olympic ice speed skater. Set start position by standing with your feet about shoulder-distance apart & prepare to hop up & land to your right & onto your right foot, while allowing your left leg to swing passed & behind to your far right.

Now, hop to your left from that position & land far to your left on your left foot while allowing your right leg to swing passed & behind to your far left. Rapidly repeat this alternating dynamic sequence from the right side to left & back for the duration of the interval.

BODYWEIGHT FULL BODY

BURPEES (With Push-Up):

Start by standing in an open space large enough for a plank & tall enough to jump with hands overhead without hitting the ceiling. Your feet are hip or shoulder-width apart.
Squat down & place your palms on the floor either inside or just outside your feet.
Next, shoot your feet backward & land in an arms-length plank position.
Then, drop your chest to the floor & do a push up explosively while pulling your feet forward to return them under your chest
Finally, explode up vertically out of your squat throwing your arms forward & straight overhead & land back in the standing start position. Repeat this method for the entire interval.

PVC SQUAT:

Need – 1 Staff, of either a broom handle, piece of PVC, or piece of conduit about 5 to 6 feet in length

SET UP & START: Standing with feet shoulder-width & toes slightly pointed out. Hold the “Staff” horizontally with a wide enough grip to make the “Staff” rest in the crook of your hip joint when hanging at arm’s length with a slight bend forward in your hip joint. Now, raise the staff overhead using upward engaged shoulders. The “Staff”, your hands, your shoulders & the arch of your feet should all be in a vertical line from a side view (it helps to engage your hands slightly as if you were going to bend the “Staff” into an upward arch overhead).
While maintaining the above position allow your knees to slightly move outward as you descend into a full squat position while maintaining the position of arms, hands, & staff overhead.
Return to standing while maintaining the same position as described above. Repeat for the duration of the interval.

WEIGHTED FULL BODY MOVEMENTS

WEIGHT SWINGS:

Need – Either 1 Dumbbell (DB) or 1 Kettlebell (KB) of appropriate weight

SET UP & START: Stand with feet shoulder-width & toes slightly pointed out. Hold the weight with both hands down at arm’s length in front of you (DB – with DB situated vertically, now carefully secure the DB with both hands by one end, with hands facing each other, or if using a KB have both hands on the handle with palms toward you)
Next, while holding the weight as above, drop into a half squat while slightly swinging the dumbbell backward between your legs
Then, explosively stand & drive the hips forward creating momentum to help swing the weight forward then up in an arc to just above shoulder height. Allow the weight to return in a downward arc while you return to a half squat & the weight swings backward between your legs again.
Repeat the movement for the duration of the interval.

GOBLET SQUAT PRESS:

Need – Either 1 Dumbbell (DB) or 1 Kettlebell (KB) of appropriate weight

Stand with feet shoulder-width & toes slightly pointed out while cradling one end of the DB or the handle of the KB with 2 hands & palms facing each other like holding a “goblet”. Move to a full deep squat, then rapidly stand while driving the hips forward. Repeat move for the interval.

THRUSTERS:

Need – Either 1 Set of Dumbbells (DB) or 1 Barbell (BB) of Appropriate Weight

SET UP & START: Stand with feet shoulder-width & toes slightly pointed out. Hold the weight at shoulder height (DB – with hands facing each other, or BB hold the barbell just outside shoulder width & palms facing away from you)
Next, while holding the weight as above, drop into a full depth squat
Then, explosively move up toward standing, quickly driving your hips forward to create momentum, & drive the weights up into an overhead shoulder press. Allow the weights to return to shoulder height.
Repeat the movement for the duration of the interval.

CLEAN & PRESS:

The Clean & Press, while a total shoulder workout, utilizes/works the full-body, & it is performed using a combination of several other movements into one dynamic, explosive move.

How:

Standing with feet hip-width & toes slightly pointed… begin with a conventional deadlift until the bar is deadlifted up just past the knees.
Next, follows a rapid & explosive hip drive forward, then explosive upright row & shoulder shrug. The hope is that those explosive movements elevate the bar high enough that you can slightly dip your body pulling yourself under the bar & catching the bar palms up just above shoulder height.
Now, the culmination of the movement is pressing the bar with the shoulders and arms overhead at arm’s length. A slight squat press initiation can be used to aid the press if needed.
Then, carefully reversing the process in a fluid but controlled method is next while taking care not to stress the back until the bar rests in front of the shins again on the ground.
Repeat the movement for the duration of the interval.

SUMO DEADLIFT HIGH PULL:

Need – Either 2 Dumbbells (DB), 1 Kettle Bell (KB) or 1 Barbell (BB) of Appropriate Weight

SET UP & START: Stand with feet wider than shoulder-width (like a sumo wrestler), & toes slightly pointed out. Hold the weight at ground or shin level (DB – 2 DB’s together with hands facing you, KB – 2 hands on the handle with palms facing you, or BB – hold the barbell at shoulder width & palms facing you)
Next, while holding the weight as above explosively move up toward standing, quickly drive your hips forward to create momentum, & pull the weight with hands up to chest height.
Now, allow the weight/hands to return down to hips, & also squat while bringing the weight to about shin level or ground. Repeat the movement for the duration of the interval.