Page 11 - FlyFIT Glossary

Burpee
• Face in towards the center of the room
• Bend your knees and drop your hips down and back as you bring your hands
to the mat on the outside of your feet
• Transfer your weight into your hands and jump your feet back lowering your hips and chest to the mat
• Press your torso back up and jump your feet back between your hands
• Lift your chest and transfer the weight of your body back into your feet
• Jump straight up and send your arms towards the ceiling Options:
o Full Burpee*
o Burpee to Plank with Jump*: remove the lowering to the ground
o Burpee to Plank stand*: remove the lowering to the ground and the jump up in the air
o Burpee with 180° turn#: make a half turn in midair
* Sagittal Metabolic
* Sagittal Lower Body * Transverse Metabolic * Transverse Lower Body
Chest Press
• Lie down with your head at one end of your mat
• With a bend in your knees, place your feet flat, hips-width apart
• Holding a dumbbell in either hand, bend your elbows 90-degrees
• Rest your elbows on the floor in line with your shoulders and point the weights toward the ceiling
• Push the dumbbells up and together towards the ceiling, in line with your chest
• Resist as you return to the beginning position Options:
o Elbows close to the ribs o Elbows wide
Sagittal Push / Pull Sagittal Chest
Crunch
• Lie down on your back; place your feet flat on the floor with your knees bent towards the ceiling
• With your hands behind your head, contract your upper abdominals and lift your head /neck / shoulders off the floor
• Resist as you lower your upper body back down
Sagittal / Upper Abdominal / Front Core