Adela's Championship Training Tips:
DUMBBELL SQUATS: "Hold a dumbbell in between your legs, position your feet wide with your toes pointed out slightly. Squat to parallel and then return to the starting position."
WEIGHTED POP SQUATS: "The pop squat is performed in an explosive manner. Start with feet together and standing up straight. Pop your feet out into a squat position. Then, explosively jump up and bring your feet back together. That is one rep."
STATIONARY LUNGES: "[When in the lunge position], make sure your knee doesn't go beyond your toes."
SHOULDER-WIDTH SQUATS WITH ARNOLD PRESSES: "Begin with your feet shoulder-width apart and dumbbells resting on shoulders. Go down into a parallel squat, explode up and finish with an Arnold press."
SPLIT JUMPS ON STEP: "For this exercise, you will need a 12-inch aerobics step. Begin with one foot on the step and the other foot directly behind you— just like you are in a lunge position. Start by explosively jumping up and switching feet in mid-air. Land with the opposite foot on the step. This is one rep."
WEIGHTED BURPEES WITH DUMBBELLS: "This is just like a regular burpee, except you will be holding a dumbbell in each hand throughout the whole movement. Start standing with both feet together and a dumbbell in each hand. Go down into a catcher's stance with the dumbbells now touching the ground (hands parallel and a little wider than shoulder-distance apart). Kick your feet out behind you, and then bring them back in toward your chest. Finally, explosively jump up to the starting position to finish the rep."
BODYWEIGHT SQUATS: "Have your feet shoulder-width apart and your hands out in front of you. Make sure you get your hip joint below your knee joint."
WEIGHTED SQUAT JUMPS ON STEP: "Stand on top of a 12-inch aerobics step, holding one dumbbell with both hands. Jump up and land in a squat, straddling the step. Jump back onto the step, landing in the starting position. That is one rep." Exercise may be performed on an aerobics step, as pictured, or on a bench.
MEDICINE BALL MOUNTAIN CLIMBERS: "By putting your hands on an unstable surface like the medicine ball, you will be much more challenged."
BURPEE JUMPS TO STEP: "Begin the burpee movement standing on a 12-inch step. Jump and land off of the step in a squatted position with your hands on the bench. Kick your feet out into a push-up position. When you bring your feet in from the push-up position, jump onto the step. End the rep by standing upright like the starting position. If the step is too challenging for you, perform a regular burpee, but just jump up as high as you can with forward momentum."