Alright, here is the next installment of the strength program.
Jumping Jacks - 25 reps
Arm Circles - 25 clockwise, 25 counter
Squat Thrusts - 20
Pull Ups - 3 sets (each set til failure)
Weighted Lateral Rotations (can be done with the convert-a-ball
, using a cable station, or even with strength tubing/ therabands) - 3x15
One Arm Pushoffs (cant find video, so I'll explain. You put a med ball under one hand, other hand on the ground. Go down like a normal pushup, but you finish the move by "pushing off" with the hand on the med ball and the ground hand should be about 6 inches off the ground) - 3x10 (10reps per side equals one set)Romanian Deadlifts
Jump Squats (bodyweight) - 3x15
This would probably work really well on a short rest day, like 30-45 seconds, so you can flow from each exercise to the next. Again, some exercises might not agree with your body (like the Barbaccios in the other program) so try it out light and work from there. I really like the Olympic variations that I use here, especially the Full Cleans and the Push Press. Both will absolutely blitz the core while also targetting the major muscle groups. Really effective lifts for people with time constraints.
One more note, watch your form first and foremost. Dont try to go beyond your limits with these types of lifts, it can get interesting :roll: I have been there and you definitely to not want to lose control of a heavy barbell.