My best friend Loca took the day off work to train with me yesterday.  Loca’s back and arms make grown men cry (and her one-armed pull-ups make me a little weepy myself), so I knew I’d have to bring my A game to challenge her obscenely high level of fitness. My plan – compound moves, plenty of core and lots of plyometrics.

We took the TRX suspension trainer (one of my favorite training toys), a 10lb medicine ball and our yoga mats out to the lake for some fresh air and Vitamin D.  The TRX easily hitches to any tree, but you can also hang it over a closet door if your weather isn’t as comfortable as ours was. Most of the exercises in the entire workout require very little space to perform.

Dynamic warmup

20 windmill toetouches
20 standing iron cross kicks
20 standing single leg pikes
20 sidestep squats
20 side lunges with warrior arms
20 lateral shuffles with side kick
10 jumping jacks
10 cross jacks
10 burpees

20 Single leg hip rotations
20 curtsy squats
60sec curb step-ups

10lb medicine ball:
20 single leg woodchops
20 single leg deadlifts
10 squats with front raise

TRX suspension trainer:
10 squat to low row
30sec plank with scissor legs
10 mountain climbers
10 bicep curls
10 chest press

10 jumping jacks
10 cross jacks
10 burpees

60sec Elbow plank with toe taps
60sec bicycle crunches
30sec flutter kicks
10 spiderman push-ups
10 inchworms with push-ups

Yoga cool down