Aspire Fitness

Hard Work Generates Results

2x Through…
  1. 3 Point Plank with Up/Down – While in a plank position (on your elbows and toes, with a straight body between your ankles, knees, hips and shoulders), lift your right arm straight out in front of you, be careful not to let your hips roll to much. Bring your right arm back down, now repeat with your left arm and both legs. After you’ve done all 4 limbs you’re going to push yourself up to your hands and then back down to your forearms. Be sure to keep your hips square to the ground throughout the entire movement.
  2. Burpies – From a high plank position (weight on your hands and toes with a straight line between, your ankles, knees, hips and shoulders), forcefully bring your feet undeneath your chest and jump as high as you can vertically. Once you’ve landed jump your feet back to the starting position and repeat.
  3. Cross Scissors – While laying on your back, with straight legs just slightly above the ground. Move your legs from a left to right motion with your legs crossing as much as you can and opening as much as you can. Alternate which leg is on top, repeat this scissor movement under control, you should be able to do this slowly.
  4. Super Burpies – From a high plank position (weight on your hands and toes with a straight line between, your ankles, knees, hips and shoulders), lower  your chest to the ground and back up, forcefully bring your feet undeneath your chest and jump as high as you can vertically. Once you’ve landed jump your feet back to the starting position and repeat.
  5. 3 way Hanging Crunch – While hanging from a pullup bar, let your body go limp. Pull your knees up towards your chest, being sure to roll your hips underneatth you (think about tucking your tail betweem your legs). Lower your legs back down to start, now pull both knees up towards your chest and to your left shoulder (a cross motion), lower to the start and repeat for the right side. This is one rep, repeat and don’t sacrifice form to get the reps done.
  6. Bench Hop Burpies – With your hands on a bench and feet to either side of it, forcefully jump your feet over to the other side while landing in a burpie position (feet and hands on the ground, with a straight line between, your ankle, knees, hips and shoulders). Forcefully bring your feet undeneath your chest and jump as high as you can vertically. Once you’ve landed place your hands on the bench and jump to the other side and repeat for that side. http://www.youtube.com/watch?v=KtX3JwVE3yY
  7. Deep Pushpress – With dumbbells on your shoulders and feet shoulder width apart, lower yourself to the ground (keeping weight on your heels), go to a level where your elbows touch your knees now explode up pushing the dumbbells over your head. When finished the movement you should be completely stretched out. Lower the dumbbells back to your shoulders and repeat.
  8. One Legged Burpies – From a high plank position (weight on your hands and toes with a straight line between, your ankles, knees, hips and shoulders), forcefully bring one foot undeneath your chest and jump as high as you can vertically being sure to only push from the one leg.  Once you’ve landed jump your foot back to the starting position and repeat. Don’t let your non-working leg touch the ground until it’s ready to do!
  9. Pullups – Hanging from a pullup bar with your palms forward and hands outside shoulder width. Pull yourself up so that your chin is higher than the bar. Avoid excess use of the legs and lower yourself back down to the start position slowly and under control.
  10. Rotational Burpies – From a high plank position (weight on your hands and toes with a straight line between, your ankles, knees, hips and shoulders), lift one hand off the mat and push it under your body causing you to rotate towards that side, reach as far as you can and then return back to start and repeat for other side. Then forcefully bring your feet undeneath your chest and jump as high as you can vertically. Once you’ve landed jump your feet back to the starting position and repeat.
  11. Box Hop with Squat – With an 18 inch box infront of you jump onto the box with two feet landing shoulder width apart. Have full extension in the knees and hips and from this position lower your body down into a squat (knees and hips at 90 degrees) and again stand up to full extention then step down the box and repeat.
  12. Box Hop – With an 18 inch box infront of you jump onto the box with two feet landing shoulder width apart. Be sure to have full extension of the knees and hips at the top of the box, then step down and repeat.
  13. Walking Dumbbell Pushup – With two dumbbells have yourself in a high plank position (hands on dumbbells and toes on ground, keeping a straight line between your ankles, knees, hips and shoulders). Lower yourself to the ground, while pushing up you’re going to move your right hand (with dumbbell) and right foot forward about 8 inches. Do another push-ups from this position but this time move your left side foward about 8 inches. Try to keep your hips down while doing this.
  14. Clap Pushups – While in a high plank position (weight on your hands and toes with a straight line between your ankles, knees, hips and shoulders) lower your body to the ground and forcefully push-up so you can clap your hands while airbourne. Be sure to get your hands back to the ground in time, gravity will always win this battle.

1x Through…

  1. Run – run 400 meters as quickly as you can.