Press Jax- 30 seconds
Over the Moon Chop- 30 seconds
Toe Taps- 30 seconds
Full Sit-Up- 30 seconds
Equipment- 1 medicine ball (Kinski is using a 10 pound duel handle med ball. A similar weighted dumbbell can also be substituted.)
Press Jax- Begin by holding the med ball at chest height with two hands. As you jump your feet out, simultaneously press the ball up. Lower the ball as you jump your feet together. Try to stay light and springy on your feet and brace through your core.
Over the Moon Chop- Set up with your legs hip width apart. Swing or chop the ball in an arc or rainbow from one hip to the other. Try to stop the ball before it slams into your hip, decelerating and immediately powering the ball back up and over to the other hip. Brace tight through your abdominals the entire time.
Toe Taps- Place the ball on the ground in front of you. Quickly and with control, bring one foot up to tap your toes on the center of the ball. Now switch, alternating toe taps. Keep your chest up tall and stay light on your feet throughout the entire set.
Full Sit-Up- Lie down flat on your back with your legs extended. Hold the medicine ball with straight arms directly over your chest. On an exhale, sit up tall and reach the ball directly overhead. Lower with control.