PUSH UP & PIKE (TRX OR STABILITY BALL)• This full body exercise is great in maintaining core

stability while using upper body strength through a large range of motion. Primary movers include pectoralis major, triceps, serratus anterior, rectus abdominus, and rectus femoris to name a few.

• Use a suspension trainer (TRX) or stability ball depending on what your gym has available (Both work great!).

• Keep your shoulders, back, and hips all in line while you perform the push-up.

• Then raise your hips while keeping your knees and elbows extended.

• The entire exercise should be executed in a slow and controlled rhythm.

• 3 sets of 8-12 repetitions.

Whether you’re on the go or busy at home, these workouts are designed to fit anyone’s schedule. Miguel Motolongo, Performance Analyst & Strength Coach for the Colorado Rapids, shares a variety of approachable exercises to target your major muscle groups and core.

SQUAT & ROW• This exercise is intended to elevate the heart rate by utilizing

major muscle groups in both the upper and lower body (i.e. quadriceps, glutes, latissimus dorsi, biceps brachi).

• Keep an upright erect posture in your back as you move from the squatted position to standing.

• Row up towards your chest with the cables as you ascend to the standing position.

• Control the movement on the descend and rapidly rise; this will be continuous for the entire rep scheme.• 3 sets of 10-15 repetitions will be suffice; you can utilize a regular cable pulley machine to execute the exercise.

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TUCK JUMPS• This is an explosive lower body movement that is continuous

until all reps are completed. • There is a countermovement from starting position as you

slightly dip your hips to store more energy in your legs.• Then, swinging your arms upward to help propel, you will jump

as high as you can and tuck your knees up to your chest.• Make sure to absorb the landing by flexing your knees and hips,

then jump explosively again.• 4-5 sets of 6-10 repetitions will definitely increase your heart rate.

V-UPS• This is a pure abdominal exercise.• Make sure to keep your feet and hands off the ground

during the entire exercise.• As you reach to form a “V” and the end point, make sure

your shoulders are off the ground to obtain maximal abdominal contraction.

• 3 sets of 10-15 repetitions.

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**NON-GYM EXERCISES**

LUNGES/RDL/PUSH UP COMBO• This is a full body combination of movements, using large

primary movers in both the upper and lower body.• Since these are multiple movements, make sure to transition

into the next exercise with minimal rest.• Complete each series first to count as one set

(Lunges-RDL-Push Ups = set 1).• These exercises are not intended to be executed quickly, just be sure to control each movement.• 3 sets of 8 repetitions (Lunges on each leg), 6 repetitions (RDL’s on each leg), and 10-20 pushups.

POSITIVE CHOPS• This exercise uses lower and upper body muscles to help maintain

a strong core throughout the entire movement.• While keeping your core braced (contracted), reach down from

where the cable starts and drive up with both hands on the handle (making an imaginary positive slope; remember math??).

• Keep the elbows extended during the movement, as your hands should be in line with the center of your chest.

• Rapidly rise from the starting position, but control the movement with a slower pace as you descend back.• Make sure to pivot the back foot (foot closest to the cable pulley).• 3 sets of 8-10 repetitions.

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