shoulder press to squats - sonki fitness
TRANSCRIPT
![Page 1: Shoulder Press to Squats - Sonki Fitness](https://reader036.vdocuments.mx/reader036/viewer/2022071417/62ced4c410402636a32c0c65/html5/thumbnails/1.jpg)
Shoulder Press to Squats
Standing on one leg with a ring, shoulder press up while keeping the other hand on the chest. Lower the arm and then perform a single leg squat. Repeat.
Duration: 1 min. each side
Target: Shoulders, triceps, core, quads and butt.
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Bow & Arrow Lunges
Standing in a lunge position with one arm straight and the other back, squat down while pulling the arm back. Repeat.
Duration: 1 min. each side
Target: Back, biceps, core, quads, butt, and hamstrings.
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Super Elongated Crunches
With your legs about a foot off the ground, raise them up a foot while crunching at the same time.
Duration: 60 – 80 sec.
Target: Abs.
![Page 4: Shoulder Press to Squats - Sonki Fitness](https://reader036.vdocuments.mx/reader036/viewer/2022071417/62ced4c410402636a32c0c65/html5/thumbnails/4.jpg)
Lawnmower on One Leg
Standing on one leg squatted position while grabbing the ring with opposite hand, lift the arm up. Repeat.
Duration: 1 min. each side
Target: Back, biceps, core, quads, and butt.
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Jabs with Ring
Standing in a fighting stance, punch with one arm while keeping the other arm back. Repeat.
Duration: 1 min. each side
Target: Shoulders and triceps.
![Page 6: Shoulder Press to Squats - Sonki Fitness](https://reader036.vdocuments.mx/reader036/viewer/2022071417/62ced4c410402636a32c0c65/html5/thumbnails/6.jpg)
V-ups
Starting in a flat position, raise your upper body and legs at the same time to bring your body to a V stance. Repeat.
Duration: 60 – 80 sec.
Target: Abs.
![Page 7: Shoulder Press to Squats - Sonki Fitness](https://reader036.vdocuments.mx/reader036/viewer/2022071417/62ced4c410402636a32c0c65/html5/thumbnails/7.jpg)
Arm Curls & Triceps Extension
With one hand facing up and the other facing down, squat down while curling with one arm and straigtening the other. Repeat.
Duration: 1 min. each side
Target: Triceps, biceps, quads, butt, and hamstrings.
![Page 8: Shoulder Press to Squats - Sonki Fitness](https://reader036.vdocuments.mx/reader036/viewer/2022071417/62ced4c410402636a32c0c65/html5/thumbnails/8.jpg)
Punches with Ring
Standing in a squat position with legs slightly bent, punch rapidly by pushing and pulling with each arm.
Duration: 1 min.
Target: Triceps, biceps, chest, shoulders, back, and core.
![Page 9: Shoulder Press to Squats - Sonki Fitness](https://reader036.vdocuments.mx/reader036/viewer/2022071417/62ced4c410402636a32c0c65/html5/thumbnails/9.jpg)
Superplank Raises
In superplank position (balancing on forearms and toes), alternate raising legs 3 – 5 seconds at a time. Duration: 60 – 80 sec.
Target: Core, shoulders, quads.
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Runner’s Lunge
With one leg out in front, rest your upper body on top of the leg with hands in line with your foot. Raise your butt up in the air and then back down.
Duration: 1 min each side.
Target: Hamstrings, quads.
![Page 11: Shoulder Press to Squats - Sonki Fitness](https://reader036.vdocuments.mx/reader036/viewer/2022071417/62ced4c410402636a32c0c65/html5/thumbnails/11.jpg)
Bowler’s Lunge
From a standing position, squat down to squatted position as if you’re bowling.
Duration: 1 min each side.
Target: Core, shoulders, quads.
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Duckwalk
In squat position, walk side ways for 1 min and then switch.
Duration: 1 min each way.
Target: Butt, quads, inner and outer thighs.