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Mudderella Training

Exercise Guide

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Cardio

Mountain Climbers

  1. Begin in a push-up position on the hands and toes.
  2. Bring the right knee in towards the chest, resting the foot on the floor.
  3. Jump up and switch feet in the air, bringing the left foot in and the right foot back. You can also run the knees in and out rather than touching the toes to the floor.
  4. Continue alternating the feet as fast as you safely can.

Jumping Jacks

  1. Stand with your feet together and your arms straight down.
  2. As you jump up, spring up your arms and jump your legs to beneath your shoulders – snap them shut!

Bench Hop-Overs

  1. Find a trusty bench and grab it from both sides, placing both feet to one side of the bench.
  2. Hop over the bench to the other side, keeping your feet together.
  3. Repeat.

Step Up Hops

  1. Find a bench or elevated surface.
  2. Stand facing the bench and step up with your right foot.
  3. Once standing, jump on your right foot and then step down from the bench with your left foot.
  4. Continue your reps and then repeat on your left side.

Ice-Skaters

  1. Here you’ll be leaping from side to side.
  2. Start in the standing position and leap sideways, crossing your opposite leg behind you
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Core

Opposite Toe Crunches

  1. Lie flat on your back.
  2. Slowly raise your right leg and left arm up, reaching for your right foot with your left arm.
  3. Be sure to keep your abs contracted and the small of your back pressed into the ground – this will ensure that you are using your abs and not your back muscles.
  4. After complete reps on one side, switch sides.

Single Leg Deadlifts

  1. Start standing straight up. Slowly begin bending your knees, raising your right leg and right arm up.
  2. Keep your raised arm and leg straight, while bending your standing leg.
  3. Your back should be in a 90 degree angle to the ground, and it should be a straight line from your raised toe to your raised hand. Hold for two seconds.
  4. Bring your leg back in, leading with your knee, and ending up in a flamingo position with your knee pointed forward.
  5. Begin to extend your leg back again and repeat.

Side Plank Ts

  1. Start in plank position and rotate your body to the side, opening your hips and moving one arm up.
  2. Keep the other arm firmly planted straight on the ground, and move your feet so they are lined up, one in front of the other.You should look like T (get it?!).
  3. Slowly begin to rotate back in, bringing your arm back down and reaching past your stomach.
  4. After completing your reps, return to the plank position and begin the opposite side.

Dips to Kicks

  1. Start in a crab position with your hips in line with your knees, your arms straight, and your hands facing your feet. Be sure to keep your chest up.
  2. Bend you elbows, so it’s almost like your doing a backwards push-up (Dips!).
  3. As you come up push your hips forward, picking up your right leg and left arm.
  4. Reach your arm to your opposite foot (Kicks!).
  5. Return to the starting position.
  6. Once you finish reps on one side, switch sides.

T-Raise

  1. Start out by lying flat on your stomach with your arms outstretched to your sides.
  2. Next, lift your chin, arms, and legs up, squeezing your back muscles and holding your legs together.
  3. Hold for one second and slowly lower your arms and legs back down.
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Full Body

Plank Burpees

  1. Stand with feet about hip-width apart and squat to the floor, placing your hands on the floor in front of you.
  2. In an explosive movement, jump the feet out behind you so that you’re in a push-up position, on the hands and toes with the body in a straight line.
  3. Immediately jump the feet back to start and return to the squat position.

Squats

  1. Stand with feet about hip- or shoulder-width apart.
  2. Lift your arms behind your head and begin to bend your knees.
  3. Contract the abs and keep them tight as you bend your knees.
  4. Keep your knees behind your toes as you squat.
  5. Contract your glutes and hamstrings begin extending your legs.
  6. Fully extend the legs until you’re back to standing position.

Plank

  1. Lie face down on mat resting on the forearms, palms flat on the floor.
  2. Push off the floor, raising up onto toes and resting on the elbows.
  3. Keep your back flat, in a straight line from head to heels.
  4. Tilt your pelvis and contract your abs to prevent your rear end from sticking up in the air or sagging in the middle.

Rocket Jumps

  1. Begin in a squat position.
  2. In an explosive movement, jump up, bringing your arms straight above your head.
  3. Land in squat position and repeat.
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Lower Body

Lateral Lunge

  1. Begin standing up straight with your arms in prayer formation in front of you.
  2. Lean your body to one side moving your right leg to catch you.
  3. Bend your right knee at a 90 angle and squat.
  4. Push back up to standing. This should be done on both sides.

Hip Press

  1. Lie flat on your back with your knees bent. Your feet should be about 1 foot from your hips.
  2. Press your hips up, contracting your glutes.
  3. Slowly begin to lower your hips back to the ground, contracting your abs.

Walking Lunges

  1. Start standing straight up with your arms above your head.
  2. Step forward with your right foot into a lunge, taking your left knee all the way to the floor, and pulling your arms down so that they are in a right angle and parallel to the ground.
  3. Next do your left side!

Side Step-Ups

  1. Stand sideways on a step or platform (at the highest level, the leg on the step should not bend more than 90 degrees.
  2. Step down with the right leg, lowering into a squat and keeping the back straight, the torso upright and the abs in.
  3. Focus on the leg that’s on the step as you push into the heel, bringing the right foot back onto the step.
  4. Keep the movement slow and controlled and imagine that the leg on the step is doing all the work.
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Upper Body

Down Dog Push-Ups

  1. Start in a plank position.
  2. Slowly bring your hips up, so that you are in a downward dog position (Feel the stretch!).
  3. Bend your arms, bringing the crest of your head to your hands.
  4. Push back up.

Narrow Grip Push-Ups

  1. Start in plank position, with your hands directly to the inside of your shoulders, facing forward.
  2. Bend your arms with your elbows pointing back, so that your arms are touching your body.
  3. Press back up.

Walk-Out Plank

  1. Start by reaching for your toes, dropping your head and putting your hands on the ground (if you need to bend your knees, that’s okay!).
  2. Walk your hands out to plank position and hold for 5 seconds.
  3. Walk your hands back to starting position.

Bench Dips

  1. Find a bench or elevated surface (very important for bench dips).
  2. Sit down on the bench and straighten your legs in front of you – but don’t get comfortable! Walk your legs out and push your hips up.
  3. Your arms should be fully extended with your hands facing forward and your legs straight.
  4. Press down and come back up.

Modified Push-Up

  1. Lie face down on mat resting on the forearms, palms flat on the floor.
  2. Push off the floor, raising up onto toes and resting on the elbows.
  3. Keep your back flat, in a straight line from head to heels.
  4. Tilt your pelvis and contract your abs to prevent your rear end from sticking up in the air or sagging in the middle.
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