Once the two complete the choreographed sequence, Nicely states the obvious: “That was so fast!”
“I consider her a professional athlete in what she’s capable of physically.
At this point, the two have been working out together for several years.
Photo: Getty Images
Oh my gosh, I can’t believe that that is possible.'
It’s pretty advanced stuff,” says Nicely.
of the circuits below.
Jump feet toward each other, landing on box.
B.Jump feet back out onto the ground to return to start.
Jump, landing with left foot on the box while lifting right knee.
Switch sides; repeat.
Do 10 reps total, alternating sides.
Box Jump Burpee
A.Stand facing a plyo box.
Jump forward onto box, then jump back off.
B.Immediately place hands on the box while jumping feet back to plank position.
C.Jump feet toward box and stand up straight to return to start.
Repeat entire circuit for a total of 4 rounds.
Start with weights at armpits, palms facing towards each other in hammer curl position.
B.Squat by sitting back into heels and sending hips back, keeping core and back engaged and chest lifted.
Knees should bend in line with second and third toes.
Keep arms in line with ears.
D.Return weights to starting hammer curl position while lowering into next squat.
Hold a set of 15-pound dumbbells, extending arms in front of body.
C.Jump forward onto the box and back off, bracing core to hold body steady.
18-Inch Plyo Box Jump
A.Start in a squat position facing an 18-inch plyo box.
B.Either step or jump down from the box, landing softly to return to the starting position.
Do 20 reps.
Repeat the entire circuit for a total of 3 rounds.
Speed Circuit
C.Jump feet back out onto the ground to return to start.
