POWER STEP INTO YOUR
Pick four of the following moves – two upper body and two lower body. Then, perform three sets of six reps of each, resting for one minute after each set, then continue to the next
MED BALL CHEST PASS
(a) Stand a few feet away from a wall, facing it with your knees slightly bent and your hands holding a medicine ball at chest height. (b) Engage your chest muscles to explosively toss the ball straight ahead against the wall. Catch it on the rebound and reset. That’s 1 rep.
MED BALL SLAM
(a) Stand with a medicine ball between your feet. Squat to pick up the ball, then pull it up and press overhead, rising on to the balls of your feet. (b) From here, slam the ball down to the floor. That’s 1 rep.
PLYO PRESS-UP FROM KNEES
(a) Start in a knee plank, keeping your spine straight. (b) Then bend your elbows to lower your chest. (c) Press up explosively so that your hands lift off the mat at the top of the press-up. Return to the start. That’s 1 rep.
MED BALL ROTATIONAL TOSS
(a) Start in a half-kneeling position with your left foot forward and the wall a couple of feet to the left. Hold the medicine ball outside your right hip. (b) Explosively rotate through your core to throw the ball at the wall. Catch it on the rebound, then reset. That’s 1 rep.