Canned Goods Workout

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THE SET UP: Complete 3 rounds. 1st round - perform as circuit, each move for 15 seconds NO REST this round. 2nd round - perform each move for 30 seconds w/ 10 seconds rest between moves. 3rd round- perform each move for 45 seconds w/ 15 seconds rest between moves. REPEAT THAT 2X
Heel to Can: Begin in seated position with knees bent and heels resting on floor, toes pointed up. Hands should be out by hips for support, elbows slightly bent. Lean back and extend left leg to tap heel to can. Repeat the motion on the other side as you retract the left leg, elevating torso back up, then extending the right leg.
Can Press: Begin in seated position, knees bent and heels on floor. Lean back to engage core, keeping chest high and shoulders back. Hold a can in each hand (palms facing down) just below armpits, elbows out wide. Squeezing through chest, press cans out to meet in center, return to start, repeat. EXTRA CORE CHALLENGE: Keep feet elevated at all times instead of resting heels on floor.
Can Jabs: Begin in seated position with knees bent and heels resting on floor, toes pointed up. Hands should be out by hips for support, elbows slightly bent. Lean back to engage core, keeping chest high and shoulders back. Keeping arms close to sides (don't let them wing out), with a can in each hand, alternate jabbing across the body with left and right hand. Shoulders should be relatively fixed- in other words don't reach to do this. Just jab � EXTRA CORE CHALLENGE: Keep feet elevated at all times instead of resting heels on floor.
Can Pass: Begin in seated position with knees bent and feet flat on floor. Hold a can horizontally in both hands directly in front of chest, elbows bent by sides. Slowly lean back and begin to raise arms overhead while extending both legs in front. End with legs fully extended, heels hovering above floor and arms fully extended overhead next to ears, hovering above floor. THEN- Reverse the movement back to start, but place the can on the top of your ankles, just above your shoes. THENNN- fully extend arms and legs again to hover, and reverse the motion to return the can to your hands.
Stack 'em up Plank: Begin in full plank position, wrists under shoulders, abs, quads, glutes all engaged. Place 2 soup cans between your hands. Alternate stacking and unstacking the cans- begin with left hand and place one can on top of the other. With right hand, remove the can setting it next to the other. Repeat, repeat, repeat.

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