Mi-rEvolution Cell Block B Cell Block B
Are you new to the devoted? Have you only collapsed a few times? Better start with Block B. 'B' might mean, 'Beginner,' or, 'Baby,' but John knows it really stands for, 'Because if you don't start here, C is going to kill your ass.' Don't worry; the One Leg Burpies have made pros cry and the Squat Jumps have hobbled some that legal agreements keep us from mentioning. Maybe this is about Belief.
Cell Block B
High Knees

Standing light on your feet, tuck your elbows to your sides with forearms parallel to the ground, palm down. Run in place making sure to bring your knees in contact with your palms.

Cell Block B
Push Ups

Assume a plank position with hands about shoulder's width. Tighten your core, drawing your navel towards your spine. Do not let your back sway. Bend your elbows, lowering your chest until it touches lightly to the ground. You thumbs should be lined up with your armpits. Imagine pushing the ground away from you, and straighten your arms. Repeat.

Cell Block B
Mountain Climbers

Starting in a crouched position with one leg tucked underneath you and the other extended back. Support yourself with hands about shoulder's width. Exchange your leg position at "sprint" pace. Maintain a rigid core, not letting your back sway.

Cell Block B
High Step (lateral hops)

Standing shoulder's width, jumping lateral to one side, slightly more than shoulder's width. Raise the opposite knee as high as possible and repeat to the other side.

Cell Block B
Sit Outs

Assume a plank position with hands about shoulder's width, core tight. Kick one leg under and through to the other side of your body at 90 degrees. Allow your hips and torso to fluidly rotate, supporting yourself on one hand. Return to plank position and repeat on the other side.

Cell Block B
Heel Flip

Standing light on your feet, sprint in place. Kick your heels to your rear end as fast as you can.

Cell Block B
Push Ups (wide)

Assume a plank position with core tight. Hands are much wider than your shoulders. Bend at your elbows, while lowering your chest to lightly touch the ground. Push away at the ground, straightening your arms, and repeat.

Cell Block B
Lunge Jumps

Stand with your feet staggered in a normal walking stride length. Squat until hands touch the ground, keeping your torso upright. Jump as high as you can into the air and switch feet. Land into the deep lunge position and repeat as fast as you can.

Cell Block B
Hindu Squats

Standing with feet about shoulder's width, squat, dropping your buttocks to your heels and swinging your arms down for momentum. Raising your arms back up quickly, follow by straightening your legs as fast as possible, and repeat.

Cell Block B
Push Ups (narrow)

Assuming a plank position, place your hands within shoulder's width. Bending your elbows, lower yourself to the ground, maintain contact with your arms to your sides. Lightly touch your chest to the ground, push away at the ground and return to the plank position. Repeat.

Cell Block B
High Knees

Standing light on your feet, tuck your elbows to your sides with forearms parallel to the ground, palm down. Run in place making sure to bring your knees in contact with your palms.

Cell Block B
Crunches

Laying on your back, knees bent and feet flat on the ground, place your arms across your chest. Exhaling, push your lower ribs towards your hips, raising your shoulder hades off of the ground. Lower yourself flat, repeat.

Cell Block B
Mountain Climbers

Starting in a crouched position with one leg tucked underneath you and the other extended back. Support yourself with hands about shoulder's width. Exchange your leg position at "sprint" pace. Maintain a rigid core, not letting your back sway.

Cell Block B
Reverse Crunches

Laying on your back with legs together and bent 90 degrees at the knees, with feet elevated and lower legs parallel to the ground. Contract your lower abdominals and try to bring your hips to your ribcage. Return, and repeat.

Cell Block B
One Leg Burpie

Balancing on one leg, squat and place both hands on the ground about shoulder's width. Shoot the balancing leg back into a one legged plank position. Perform a push up, gently touching your chest to the ground, and returning to the plank position. Jump your leg back underneath you, and stand up on the same foot.

Cell Block B
Toe Crunches

Laying on your back, raise your legs 90 degrees at the hip, so that the soles of your feet face the sky. Extend your arms skyward. Contract your abdomen, driving your ribs toward your hips and reach for your toes. Lower and repeat.

Cell Block B
Squat Jumps

Beginning in a full squat position with hands on the ground at shoulder's width. Push away at the ground explosively, jumping as high as you can. Draw your knees to your chest at the apex of your jump. Land as softly as possible, returning to the full squat position. Repeat.

Cell Block B
Scissor Kicks

Laying flat on your back, place your hands under your buttocks. Make sure to maintain contact with the ground with your lower back. Contract your abdomen until your shoulder blades are off he ground. Beginning with your legs straight, but barely off the ground, kick as high, and as fast as you can.

Cell Block B
Planks

Placing your hands about shoulder's width on the ground, extend your legs straight back, with your curled toes making contact with the ground. Legs, arrms, and torso should all be straight. Contract your abdomen, drawing your navel towards your spine. Do not let your lower back sway.

Cell Block B
Sit Ups

Laying flat on your back, legs extended and arms extended over your head, on the ground. Throwing your arms downward toward your feet, sit up and touch your toes. Rounding your back, return to the starting position and repeat.

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