Checkmate Self Defense

Workout 1 – 300 Rep Challenge

Pullups – 25 reps
Sandbag Curls- 50 reps
Pushups – 50 reps
Squat Jumps – 50 reps
V-Ups – 50 reps
Sandbag Press – 50 reps
Pullups – 25 reps

Workout 2 – Set timer to 12 rounds of 50/10

1-TUCK JUMPS-Jump high tucking feet up. 90% output

2-MED BALL HAND TO FEET EXCHANGE-Begin lying with legs straight out, holding medicine ball above your head, sit up and secure med ball between feet, return to flat, raise legs and take med ball with hands. Repeat exchanging med ball from hands to feet.

3-SQUAT JUMPS- Make sure to squat fully. add med ball or sandbag for additional intensity

4-DIVE BOMBER PUSHUPS- Begin in a pike or downward dog position, dip your head down toward the mat and forward ending in a low arch facing the ceiling. Reverse back to downward dog position. Maintain body control throughout.

5-DIAGONAL KNEES LEFT-balanced on right leg with arms above head to the right, bring left knee up while crunching abs and arms down to meet knee. Repeat at high intensity

6-DIAMOND PUSHUPS- Form a diamond with your thumbs and index fingers meeting. Diamond should be center chest for the pushups

7-DIAGONAL KNEES RIGHT-balanced on left leg with arms above head to the left, bring right knee up while crunching abs and arms down to meet knee. Repeat at high intensity

8-SANDBAG CURL

9-BROAD JUMP / 2 BACK – Good squat position, big jump forward, 2 small jumps back

10-SLIDING PUSHUP- Begin with hands wide and fingers angled out. Pushup down to the right then down to the left creating a “sliding pushup” action from left to right

11-PLYO LUNGE/ JUMP BACK- Push off of left foot into a single leg lunge on your right leg. Push off of your right leg back to starting position. Repeat alternating legs

12-MED BALL ABS TOSS- When coming up into situp, toss med ball up and catch.

Set timer top 18 rounds of 30/10

1) PLANK JACK BURPEE- Burpees with a plank jack at the bottom

2) SIDE PLANK HIP DIPS (left)- Begin in a side plank position with left hand supporting you, dip and raise left hip. (Deceptively grueling)

3) PLYO TUCK STARS- From standing position, bend and hug knees then explode into a star jump (with arms and legs extended wide)

4) SIDE PLANK HIP DIPS (right)- Begin in a side plank position with right hand supporting you, dip and raise right hip.

5) FAST FEET- Begin in slightly bent squat position, looking forward to maintain posture, step from left to right as fast as possible.

6) MED BALL TWISTING LUNGE- Holding medicine ball, lunge forward extending arms straight out and twisting torso. Alternate sides

Set timer to 24 rounds of 30/10

1) FAST FEET- From slightly bent over squat position, step from left foot to right foot as fast as possible. Make sure to look forward to maintain posture. 90% output

2) ALTERNATING SINGLE LEG PUSHUPS

3) FAST FEET- From slightly bent squat position, step from left foot to right foot as fast as possible.Make sure to look forward to maintain posture. 90% output

4) REVERSE PULL UPS / BENT OVER ROW- Begin in bent over position and raise sandbag to chest. Maintain good posture throughout.

5) FAST FEET- From slightly bent squat position, step from left foot to right foot as fast as possible. Make sure to look forward to maintain posture. 90% output

6) SANDBAG CLEAN SQUAT PRESS- Select an appropriate weight. Keeping good form, clean the sandbag, squat with sandbag then press sandbag up.

Set timer to 30/10 18 rounds

1) DIVEBOMBER PUSHUPS-Begin in a pike or downward dog position, dip your head down toward the mat and forward ending in a low arch facing the ceiling. Reverse back to downward dog position. Maintain body control throughout.

2) PLYO SPLIT SQUATS-Begin with feet bladed, left foot forward, squat low, jump high and switch hips to wind up in full squat with right foot forward. Alternate

3) SINGLE LEG BRIDGE PUSH RIGHT-Begin on your back with knees bent, raise hips and right leg toward the ceiling. Press heel toward the ceiling and dip back down without dropping to the floor. Maintain body control throughout

4) DYNAMIC LOW HALF SQUATS – Begin with feet roughly shoulder width apart. Perform rapid low half-squats keeping knees bent throughout. Maintain squat position throughout.

5) SINGLE LEG BRIDGE PUSH LEFT – Begin on your back with knees bent, raise hips and left leg toward the ceiling. Press heel toward the ceiling and dip back down without dropping to the floor. Maintain body control throughout

6) SUMO SQUATS WITH SANDBAG – Begin in a wide squat stance while holding sandbag, raise left leg and knee high then return to full wide squat position. Alternate sides, maintaining bent knees and squat position throughout.

Set timer to 12 rounds of 50/10

1) DYNAMIC LATERAL LUNGES-Step left leg out to the left with right leg beneath you in lunge position, touch the ground with left hand. Bring left leg in to lunge position beneath you while stepping right leg out touching the ground with right hand. The lunge is in the center. Switch legs keeing cardio output up- 90%

2) REPTILE PUSHUP- Like a regular pushup only bringing right knee to right elbow while moving into the down position. As you come up, bring leg down and back  into plank position. alternate sides

3) LATERAL TUCK JUMPS OVER SANDBAG- Tucking legs up high, jump from side to side over your sandbag. 90% output

4) SANDBAG CURL-Bicep curls with the sandbag while maintaining good posture.

5) HIGH KNEES- Can be done with or without a jumprope. This is a cardio one, so make sure you are working at 90% output

6) MED BALL MASON TWIST- Begin in a V position, twist torso touching the ground on each side with your medicine ball (or sandbag for additional intensity). Beginners can leave feet on the ground. As long as torso is leaning back in a V position, you will still get core benefits.

Set your interval timer to 12 rounds of 50/10.  No make that 18 rounds, I‘m hearing that some of you are not a sore as you would like to be;)

1) Sandbag Swing to opposite shoulder (keep arms locked out straight bring sand bag over head and arch back at the top) do exercise like and exaggerated shovel lift at top position

2) 10x Crab & 10 Mountain Climbers

3) Squat, Sandbag Side Lunge (Left & Right Alternate)

4) Pike Push Ups

5) Plank, Double Jump & Drag the sandbag (two reps forward, two reps back)

6) Push Ups ( alternating knee to forehead , then extend leg back and do single leg push up)

Set timer to 12 rounds of 50 / 10. Complete the following 6 exercises 2 x through.

1) Switch Lunge & Woodchop – sandbag or med ball

2) Pendulum leg raise – lay on your back with legs locked straight towards the celling drop legs side to side

3)  Push-Up & Toe Touch, Burpee

4) Pike Mat Jumps- Pike position hop side to side

5) Alternating Single leg Pike push up- Pike position touch head to mat while lifting one leg

 6) Alternating Leg Swing, Back Lunge & jump squat

Set your interval timer to 12 rounds of 50 of 12 round. No make that 18 rounds. I ‘m hearing that some of you are not a sore as you would like to be;)

1) Sandbag Swing to opposite shoulder (keep arms locked out straight, bring sand bag over head and arch back at the top) do exercise like an exaggerated shovel lift at top position

2) 10x Crab & 10 Mountain Climbers

3) Squat, Sandbag Side Lunge (Left & Right Alternate)

4) Monkey Push Ups

5) Plank, Double Jump & Drag the sandbag (two reps forward, two reps back)

6) Push Ups (alternating knee to forehead , then extend leg back and do single leg push up)

Set timer to 50/10 and complete at high intensity. 3x through

1- Touch Downs

2- Spider Push-Ups

3- Tuck Abs

4- V-sit ups

Set your interval timer to 50/10 once through using sand bag for each drill

1- Bicep Curl & Press

2- Shoulder Press

3- Squats

4- Triceps

5- Around The World

6- Upright row

7- Bent Over Row

8- Abs

Set timer to 50 / 10 and complete the following circuit 3 times through and record your scores!

1) Clean/ Press / Squat & Drop, Push Up & Tuck Jump – Using Sandbag

2) Push Up & Plyo Jump to tire

3) Reverse push-ups or lat rows with yellow rubber cord

4) Plyo V reach through abs