Monday Workout: More New Stuff!

We have some more new compound exercises this week!  The squat raise begins with feet hip-distance apart, arms out to the sides at shoulder level with light weights in them; as we bend our knees, our arms move to the front of our body out over our knees; then we return to the start position.  The plié bend-extend begins with our arms out to the side at shoulder level holding light weights and our legs wide and turned out; as we bend our knees and lift our heels, we also bend our elbows to bring the weights in toward our shoulders; then we return to start.  The single leg deadlift row works like this:  we stand on one foot with our torso and other leg parallel to the floor (drinking bird position) while holding light weights in our arms; then we row the weights up to our armpits and lower them back down; do half the set on one leg and the other half on the other.  Plank quadruped works like regular quadruped except that it starts from plank position; we lift our right arm and left leg off the floor and then reverse it.

 

Everything else should be familiar!  Three rounds.

 

jacks	30
squat raise	20
reverse fly	10
overhead high knees	30
plié bend-extend	20
Arnold press	10
step ups	30
1 leg dead lift row	20
quadruped or plank quadruped	10