Lunge Twist

Lunge to right with right leg; rotate torso

to right.

simultaneously lift right knee to hip level as you

Stand with feet hip-width apart, knees

slightly bent, elbows bent 90 degrees by hips.

Step forward with left foot and

hop straight up on left leg and extend arms

Push off right foot to stand, pivoting to

overhead.

left.

Lunge forward with right leg and rotate

torso and arms to right.

throwing a shot).

Land with feet together, hands on hips.

Do 20 reps, alternating sides.

Extend right arm diagonally (as if

Rotate back to center as you quickly

push off right foot to return to start.

Do 16 reps, alternating sides.

Intermediate: Discus Throw

Do 16 reps, alternating sides.

Stand with feet shoulder-width apart,

arms extended out to sides at shoulder level.

Intermediate: Lunge Reach

Step Hop

Stand with feet hip-width apart, knees

Step forward with right foot, then lift left

Stand with feet hip-width apart, knees

torso to right.

Lunge forward with left leg, bending

knee to hip level as you hop straight up on right

both knees 90 degrees, and reach arms toward

leg.

floor.
Land with feet together.

Lunge to right with right leg, rotating

slightly bent, arms by sides.

slightly bent, hands on hips.

Quickly shift weight to left leg, bend

knee, and push off left foot to hop up as you turn
to left and swing right arm across body (as if
throwing a discus).

Explosively push off left leg to return to

Do 10 reps. Switch sides; repeat.

starting position and lift arms straight overhead.

Do 16 reps, alternating sides.

Advanced: Jump Lunge

Do 8 reps. Switch sides; repeat.

Beginner: Shot Put

Intermediate: Hands-Up Hop

slightly bent, arms extended overhead.

Stand with feet hip-width apart, right

elbow bent with hand by ear, left arm out at
shoulder level.

Stand with feet hip-width apart, knees

slightly bent, hands on hips.

Stand with feet hip-width apart, knees

Lunge forward with left leg, bending

both knees 90 degrees.

Jump straight up, switching legs in

Land in a squat with arms overhead.

Lower arms by sides.

Do 12 reps.

midair, so that you land in a lunge with right leg

in front.

reach arms slightly back between legs.

Do 12 reps, alternating sides.

Advanced: Hammer Hoist

Advanced: Squat Jump

Stand with feet shoulder-width apart,

knees slightly bent, hands by sides.

Stand with feet slightly more than

shoulder-width apart, hands clasped together in
front of thighs.

Squat, keeping knees behind toes, then

jump straight up, lifting arms overhead.

Squat, keeping knees behind toes, and

Jump straight up, bringing arms

overhead (as if hoisting a heavy mallet).

Land in starting position.

Do 12 reps.