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Exercise Descriptions – Intermediate Interval Workout A (1)


• Hold your hands over your head in a “Y” formation at all times.
• Keep your upper back and shoulders tensed throughout the exercise.
• Stand with your feet just greater than shoulder-width apart.
• Start the movement at the hip joint. Push your hips backward and “sit back into a chair”. Make your hips go back as far as possible.
• Squat as deep as possible, but keep your low back tensed in a neutral position.
• Don’t let your lower back become rounded.
• Push with your glutes, hamstrings, and quadriceps to return to the start position.
Diagonal Lunge

• Step diagonally at a 45o angle with one leg and lower your body until your thigh is parallel to the ground. Keep your torso upright.
• Return to the top by contracting the quadriceps, groin, and hip extensors of lead leg.

Offset Pushups

• Keep your abs braced and body in a straight line from toes to shoulders.
• Place the hands on the floor slightly wider than shoulder-width apart, BUT place one hand in front of shoulder level and the other hand behind shoulder level.
• Slowly lower yourself down until you are 1 inch off the ground.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times.
• Do all reps for one side and then change hand positions and complete all other reps.