Strength

Kettlebell Swings

Hold a 50-pound kettlebell between your legs and use your hips to make it swing up, as high as possible, in front of you. Make sure to keep your arms and back straight.

Toes to Bar

Hang from a pull-up bar by your hands and, keeping your arms and legs as straight as possible, lift your toes to the bar.

Dead Lifts

Load a barbell to match your body weight. (Dead lifts should be heavy.) Keeping your back straight, bend at the knees to grab the bar. Tighten your core and lift the weight straight up, keeping...

Handstand Push-ups

Do a hand-stand and put your heels up against a wall, using a spotter, if available, to help keep your balance. Lower yourself down, then push yourself back up.

Box Jumps

Spring up onto a 24-inch-high box. Jump backward to come back down.

Slump Killer

From the late seventies to the early nineties, Vermont’s Stratton Mountain School, a private academy for precocious skiers, was a veritable farm club for the U.S. Alpine Ski Team, placing...

Wall Balls

Holding a 20-pound medicine ball, squat down, then thrust upward as explosively as you can and release the ball. It should rise no less than ten feet, hitting the wall. Catch the ball on the...

BFR Walking Lunge

This time, using a 20-to-40-pound rock or kettlebell, place the weight on one shoulder, then, keeping your back straight, lunge forward five times, switching the foot you lunge with each time....

Pallet Drag

Tie one end of a rope to an old pallet, tire, tree stump, or kettlebell and loop the other end around you. Then run as hard as you can for 75 feet. Repeat six times.

Elevated Plank Walk-Up

Start in a push-up position but with your elbows on the ground, so your upper-body weight is on your forearms. As quickly as you can, move into a standard push-up position one arm at a time....

Pallet Rope Pull

Attach a 50-to-75-foot rope to a weighted pallet (add a kettlebell) or directly to a kettlebell and pull it toward you using only your arms. Repeat six times.

Rock Half Moon

Start with a 20-to-40-pound weight just outside your right foot. Keeping your back straight, squat down and pick up the weight with your hands. Come up and raise the weight above your head, then...

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