Equipment: weighted objects (dumbbells, optional kettlebell, water bottles, jugs or other), optional elevated surface
Format: For Tabatas, perform each move for 0:20 with 0:10 rest between. Repeat for 4 rounds, a total of 4:00. Once complete move on to the strength circuit. Perform the strength circuit for the prescribed reps for 3 rounds.

Tabata:

Alligator Push Ups

• Begin in a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
• Maintaining strong form in your plank position, stagger your arms so that one hand is planted slightly behind your shoulder for a tricep pushup and the other remains stacked under your shoulder in regular pushup form.
• Bend your arms and lower yourself toward the mat while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
• Maintaining a braced core and flat back, push yourself back up to the starting position and switch sides with the staggered stance of your arms.
• Continue alternating staggered stance pushups for allotted time.
• MOD: Drop your knees to the mat or perform this move in an elevated position with your hands on an elevated surface like a couch/ottoman/bench.

Heismans

• Begin standing with your core braced, chest upright, and arms in a goalpost position.
• Drive your right knee up and out to your side as you bring your right elbow to meet it, performing a side crunch.
• Return to standing and repeat on the other side.
• Keep the knees driving up high at a fast pace, alternating back and forth, being mindful of landing your feet on the mat quietly and with control.
• Repeat for allotted time.
• MOD: Make this move low impact by taking the jumping out and alternate driving your knees to your elbows, focusing on the oblique crunch engagement of this move.

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Strength circuit:

Biceps Curls (8-12)

• Begin standing with weighted objects in both hands and palms facing forward.
• With a braced core and shoulders back and down (as if they were against a wall), bend at the elbows to curl the weights up to shoulder height.
• With control, lower the weights to the starting position. Be mindful that you’re keeping your elbows in at your ribcage for the duration of the curl.
• Repeat for your max rep range.

Strict Press (8-12)

• Brace your core from a standing or seated position and, holding a weighted object in each hand, bend your arms to a 90 degree goal post position, shoulders back and down (as if they were against a wall) and palms facing away from you.
• Maintaining a braced core, press the weights straight up overhead, preventing your shoulders from shrugging towards your ears.
• Lower the weights back to the starting position with control.
• Repeat for your max reps.

Lateral to Front Raises (8-12)

• Begin standing with weighted objects in both hands and palms facing your sides.
• With a braced core, shoulders back and down (as if they were against a wall), and a slight bend in your arms, lift both arms out to the side to shoulder height, leading with your shoulders and elbows rather than your wrists.
• With control, lower the weights back down and shift your palms’ positioning so that they are now facing your body.
• Lift your arms straight out and up in front of your body to shoulder height, being mindful again to lead with your elbows instead of your wrists.
• Lower back to starting position and repeat this sequence for your max reps.