The Training Pro workout brings strength training to a new level by adding some challenging total body exercises, balance work, and plyometrics. This is the highest fitness level of the three workouts I’m providing as part of my New Definitions series. If you’re not quite at this level yet, don’t worry – start with the routine that suits your ability level and be consistent about your workouts. It’s always surprising how quickly you can build strength. You’ll be a Training Pro in no time!
This workout should take between 45-60 minutes, but you can adjust it as needed for your schedule. The plan is to first run through each exercise once for the specified number of repetitions, then return to the first exercise to run through them all a second time. As you progress through this workout over the coming weeks, you can add a third set to all the exercises.
You don’t need any weights or equipment for these exercises, nor do you need access to a gym. Everything can be done on your own, at home – you just need a mat (or a few towels for padding) and a tennis ball (or other small object).
To begin, take five minutes to warm up your body. This can be done simply by climbing some stairs at your house, dancing around your kitchen, or going for a quick walk around the block. You just want to elevate your heart rate and prepare your body for the exercises to come. After five minutes, you’re ready to move on!
Lunge to Balance
Target: quads, hamstrings, glutes, with core involvement
1. Stand with your feet hip-width apart, shoulders back, and chest lifted. This is your starting position.
2. Take one big step forward with your right foot. Toes, hips, and shoulders should all face directly ahead. Bend your knees and lower yourself straight down to the floor, bringing the right knee to a 90 degree angle (or as low as you can).
3. Slowly straighten your legs and push off from the right foot to bring yourself back to the starting position. But instead of placing your foot on the 
ground, lift your knee into a balance.
4. With your right knee lifted, immediately descend into a second lunge bringing the right leg forward.
5. Perform 12-15 repetitions on the right leg, bringing the knee up to a balance in between each repetition. Then repeat the entire sequence on the left.
Tips: Engage your core by using your abdominal muscles as you push off the front leg into a balance position. Your foot should not touch the ground in between repetitions.
Walk-ups
Target: abdominals, lower back, shoulders
1. Set up your mat (or towel) and assume a plank position on your hands and toes. This is your starting position (shown in first picture).
2. Lower yourself onto your forearms one arm at a time, placing elbows directly underneath the shoulders as in the second picture.
3. Keeping your abs engaged and holding a strong plank position, again lift yourself back to your hands, one arm at a time. Now you are back to the starting position.
4. Repeat this pattern of hand plank to elbow plank for 12 repetitions.
Tips: If your lower back starts to ache, focus on tightening your stomach muscles – this will actually support your back. If this exercise is too difficult on your toes, perform on your knees until you build up strength.
Squat Jump
Target: quads, hamstrings, and glutes (total body power move)
1. Stand with your feet shoulder-width apart, toes facing forward, and shoulders back. Sit back into a squat, making sure your weight is in your heels. This is your starting position.
2. On the count of 3, jump up as high as you can, stretching your arms overhead like you are about to shoot a basketball.
3. As you descend, return your weight to your heels and immediately return to a full squat position.
4. Hold the squat low as you count to 3 seconds again (SLOWLY), then spring into another jump.
5. Continue in this pattern of jump, hold for 3 sec, jump for 8-10 repetitions.
Tips: This is a power move, so put all your energy behind the jumps – as high as you can go!
Double-Stop Push-up
Target: chest, triceps, abdominals, lower back
1. Set-up your mat and assume a “plank” position (on your hands and toes), making sure your back is flat. This is your starting position.
2. Engage your abdominals (which means tighten them, not suck them in) and bend your elbows, bringing yourself towards the mat. Get yourself as close to the ground as you can.
3. Slowly raise yourself back up, but only halfway… pause midway up, then lower yourself back towards the ground, then push yourself all the way up to the starting position.
4. So the exercise is essentially: down, halfway up, down, all the way up.
5. Perform 8-10 repetitions.
Tips: Think of your body as a board throughout this exercise. Nothing should move except your arms. If this exercise is too difficult on your toes, perform on your knees instead.
V-Sit Figure 8′s
Target: abdominals, lower back, quads
1. Grab your tennis ball or other object and sit on your mat with your knees bent, feet on the floor. Lean back slightly until you feel your core working to hold you in position. This is called a “v-sit” position.
2. Lift your feet off the ground, keeping your knees bent and feet together. You should now be balancing on your butt.
3. Keeping your arms and legs off the ground, extend the left leg in front of you and pass the tennis ball under your right knee (which should still be bent) with your right hand. 
Catch the ball with your left hand as you simultaneously switch legs (bring left leg in and bend knee while extending right leg). Again, pass the ball under the left knee with the left hand and catch with your right hand. Switch legs.
4. The motion continues in this way, passing the ball under each knee so that the pattern of the ball becomes a figure 8. As you get more comfortable with the exercise, speed it up to increase the challenge.
5. Perform 15-20 repetitions.
Tips: Contracting your abs and elongating your upper body will protect your back and make it easier to keep your balance. If you want to increase the intensity of this exercise, switch the tennis ball for a light dumbbell.
Swimming
Target: upper and lower back, abdominals
1. Flip yourself over on your mat so you’re lying on your stomach. Place your hands on the floor in front of you, arms fully extended. This is your starting position.
2. Simultaneously lift your head, arms, and legs off the mat as high as you can. This means your entire leg, not just bending the knees!
3. From here, lift the right arm as high as you can while simultaneously lifting the left leg (again, from the hip not the knee!). Switch and repeat with the left arm and right leg.
4. This exercise moves quickly so once you get the hang of it, speed it up for yourself. The alternating pattern of your arms and legs should feel a little like swimming.
5. Perform 12-15 repetitions, counting the right arm only.
Tips: Make sure to BREATHE throughout this exercise!
Once you can easily complete three full sets of each exercise (and for two consecutive workouts), then it’s time to add an additional challenge for your muscles… dumbbells!
