FIT BOMB - THRUSTERS FOR A FULL BODY HIT ( At Home workout)
What exercises come to mind when you hear CrossFit - Wall balls, Overhead Squats and more than likely the Thruster. We've combined cardio and core movements with this CrossFit staple to hammer your beach muscles and improve conditioning.
CrossFit is known for advocating compound movements and the thruster does just that. The thruster is a full-body move you can do with kettlebells, dumbbells, sandbags or the barbell. Choose one dumbbell as I show in the picture or two - hold one on either side.
This workout is short and intense for an all-around kick-butt challenge. Ready to give it a shot?
Remember to do what you can. This isn't a contest. It's just exercise.
You should feel better after not like a big turd!
21-15-9-3 reps for time of:
You will perform 21 of each movement, then 15 of each, etc...to 3.
EXAMPLE
21 thruster
21 lateral jumps ( R+L=1)
21V-up
21 burpees
15 thrusters
15 thrusters
15 jumps
etc.
There’s something special about thrusters that makes you feel badass. It's just so CrossFit! Heck, the term thruster was first coined by CrossFit.
Stand with your feet shoulder-width apart, and the weights on the shoulder in a press position .
Keeping your head and chest held high, push your hips back and lower into a below-parallel squat. Explode up as hard as you can, using your momentum to simultaneously press the bar over your head. Finish in a standing position, with the weights over and slightly behind your head, then smoothly lower it and descend into another squat in one continuous motion.
CARDIO TIME.
Pretty self explanatory. Jump over your Dumbbell or Kettlebell. Be sure to land lightly.
If you happen to have issues with your feet or knees then don't jump. Step over. It's that simple really.
Oh, by the way. Right plus left equal 1.
Lie on the ground with arms overhead and a weight in your hands. Keeping the legs and arms straight, fold up so your hands and feet meet above your belly button.
BURPEES
Burpees are a full body exercise but here are just a few of the muscles they work, deltoids, biceps, triceps, pectorals major, obliques, abdominals, quadriceps, gluteus maximus, hamstrings and gastrocnemius (calf) just to name a few.
Stand with your feet hip width apart and your arms down by your side. Lower into a squat position. With your hands flat on the floor in front of you kick your legs backwards into a push up position and lower your chest to the floor. Push back up then jump both feet forward so you are back in the squat position. Jump up and raise both hands over your head.
THE MOVES
Thruster
There’s something special about thrusters that makes you feel badass. It's just so CrossFit! Heck, the term thruster was first coined by CrossFit.
Stand with your feet shoulder-width apart, and the weights on the shoulder in a press position .
Keeping your head and chest held high, push your hips back and lower into a below-parallel squat. Explode up as hard as you can, using your momentum to simultaneously press the bar over your head. Finish in a standing position, with the weights over and slightly behind your head, then smoothly lower it and descend into another squat in one continuous motion.
LATERAL JUMPS
CARDIO TIME.
Pretty self explanatory. Jump over your Dumbbell or Kettlebell. Be sure to land lightly.
If you happen to have issues with your feet or knees then don't jump. Step over. It's that simple really.
Oh, by the way. Right plus left equal 1.
WEIGHTED V-up
(Or no weight. That's OK too)
Gotta hit that core!
BURPEES
BURPEES! YAY!
What at home workout is complete without a burpee?
Burpees are a full body exercise but here are just a few of the muscles they work, deltoids, biceps, triceps, pectorals major, obliques, abdominals, quadriceps, gluteus maximus, hamstrings and gastrocnemius (calf) just to name a few.
Stand with your feet hip width apart and your arms down by your side. Lower into a squat position. With your hands flat on the floor in front of you kick your legs backwards into a push up position and lower your chest to the floor. Push back up then jump both feet forward so you are back in the squat position. Jump up and raise both hands over your head.
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A five foot nothing mother, wife, coffee drinker, CrossFit gym owner/Coach, who's just doing her own thing in her own quirky way. Fitness should be fun. Be you. Be strong. BE AWESOME!
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