Scottsdale Health January 2020
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muscle<br />
/ by Lindsey Piechota / photos by James Patrick<br />
Lindsey Piechota is the<br />
owner and operator<br />
of CrossFit BCR. She<br />
is a full time working<br />
mom so she knows the<br />
importance of getting<br />
the most out of a quick<br />
workout. She strives to<br />
better peoples lives with<br />
fitness. Lindsey is a<br />
certified NASM personal<br />
trainer, CrossFit level<br />
trainer, and specializes<br />
in pre/postnatal training.<br />
For more information<br />
call 602-803-0793 or<br />
visit crossfitbcr.com.<br />
Plyometric<br />
Power<br />
4 bodyweight exercises to increase strength<br />
Getting back to the grind after the holidays<br />
can be rough, especially if you have<br />
new goals to accomplish in <strong>2020</strong>. Whether<br />
a beginner looking to start a new regimen<br />
or someone who is experienced wanting<br />
to take their fitness to the next level, this<br />
quick and effective workout will help you<br />
start the year right. All you’ll need is 12<br />
minutes of your day, a little bit of space,<br />
and a mini resistance band.<br />
THE<br />
BREAKDOWN<br />
6-minute AMRAP<br />
(as many rounds<br />
as possible in 6<br />
minutes)<br />
6 banded pushup<br />
pulls<br />
6 jumping lunge/<br />
squat/lunge<br />
Rest for 2<br />
minutes<br />
6-minute AMRAP<br />
8 burpee tuck jumps<br />
20 banded pulses<br />
THE<br />
MOVEMENTS<br />
Banded pushup<br />
pulls<br />
Start by placing the<br />
band around your<br />
hands, and get into a<br />
high plank position.<br />
Lower down into a<br />
pushup and add in a<br />
row with the band.<br />
To perform the row,<br />
keep the elbow<br />
tucked in close to<br />
the body, driving the<br />
elbow up and back.<br />
When you’re heading<br />
into the row,<br />
make sure you close<br />
your hand so you’re<br />
able have a strong<br />
grip when you pull.<br />
You will perform six<br />
total reps (three with<br />
each arm), alternating<br />
arms after each<br />
pushup. Depending<br />
on ability, you can do<br />
this movement from<br />
your knees.<br />
Jumping lunge/<br />
squat/lunge<br />
The goal for this<br />
move is to perform<br />
all three moves<br />
unbroken to account<br />
for one rep. Start<br />
with the left leg<br />
jumping lunge, meet<br />
in the middle for a<br />
squat jump, then<br />
right leg jumping<br />
lunge. For the lunges<br />
you will be stepping<br />
back, exploding<br />
up, and having the<br />
feet meet hip width<br />
for the squat jump.<br />
For the squat jump,<br />
make sure you are<br />
keeping your weight<br />
in your heels, butt<br />
down, chest up, and<br />
think about opening<br />
your hips as<br />
you explode up. Let<br />
that jump lead you<br />
into your next lunge<br />
jump. If needed,<br />
you can take out<br />
the jumping aspect<br />
and still perform the<br />
three movements.<br />
Burpee tuck jump<br />
Start by doing a<br />
traditional burpee,<br />
28 <strong>Scottsdale</strong><strong>Health</strong> 01/20
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