INSTRUCTIONS: Perform the following exercises in order. Do each exercise for 30 seconds, then rest. That is 1 rep.
FEET-ELEVATED PUSHUP
START: Get into a pushup position with your feet on a box or bench. Your hands should be slightly wider than and in line with your shoulders. Your body should form a straight line from your head to your ankles.
MOVEMENT: Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.
REAR-FOOT-ELEVATED SPLIT SQUAT
START: Hold a pair of dumbbells at arms length, your palms facing each other. Stand in a staggered stance and place the top of your back foot on a bench.
MOVEMENT: Lower your body as far as you can. Pause, and push back to the starting position. After 15 seconds, switch legs and repeat.
SHRUG
START: Grab a pair of dumbbells and let them hang at arms length next to your sides, your palms facing each other.
MOVEMENT: Shrug your shoulders as high as you can. Pause in the up position, then slowly lower the dumbbells back to the start.