Be careful with your spine after jumping to your feet and preparing to loft the weight overhead. Take a little extra time after springing to your feet to "set" your back.
If you don't have space, or don't wan't to do a traveling lunge step, feel free to do step back OH lunges.
If you are using rubber bumpers (like we are at the gym) be careful after throwing them to the ground. Sometimes those little suckers bite back. If they land at an angle they'll bounce backwards into your shins. This is not only painful; it is potentially deadly. OK not really, but it does sting. Like, a lot. Maybe you could just throw it at the ground a little softer? This way it'll have less of a chance of getting away from you. We think it as funny as you do when the thing hits the ground at a weird angle from 8' OH and forcefully bounces into the lady next to you. Facial swelling and discoloration, while "super cool," is usually not looked upon with the same ardor by the inflicted as by the inflictor.
This workout is meant to be an ALL-OUT 4 min sprint! Just sit-down, shut-up, push hard and holdthehellon!
If you are pacing yourself during the 4 min, you are doing a different workout than we posted.
A lot of folks will be doing the v-ups on the box. You know, that sit down and lift your legs thing while you crunch? That's all-good, but you'll get more out of it by running to the mat, or just dropping to the floor and doing REAL Vs.
Vets might need more weight for the triceps. Then again, if your tris are smoked from monday switch this move for a cable push-down.
The video for stab crunches right shows an alternating (R&L) twist crunch. For purposes of this workout do all 25 to the R only. Then 25 to the L only. Do not alternate sides per rep.
The video for stab twisting back extensions show an alternating (R&L) twist. For purposes of this workout do all 25 to the R only. Then 25 to the L only. Do not alternate sides per rep.
During the SLD: if your R arm is holding a weight, you should be standing on your L leg as you perform the exercise. It's an core thing.
Crossover Rope Jumps: Using a piece of tape, chalk or line in the floor, jump BOTH feet side to side over the line while jumping rope. From Shmoop who created and tested this workout:"These are not as easy as one might think. I was a sweaty mess by the end."
Front Weighted Run (extras today): With your arms hanging at the sides with a 90 deg bend at elbows (in an L shape), hold the DBs keeping the weights away from your body while you run. It's best if your elbows are in FRONT of your torso. ROUGH!