Get on all fours; raise knees to start. Kick feet up as high as you can, tapping toes (as shown; it’s easier than it looks!). Land in start. Continue for 40 seconds. Rest for 20 seconds. Go for 30 seconds. Proceed to move 8. Target: shoulders, back, abs, butt
Holding medium to heavy dumbbells at shoulders, stand with feet hip width apart or slightly wider. Lower down into squat, driving hips back and keeping chest lifted (A). Press back up to standing as you press the dumbbells overhead without pausing in the middle. For a balance challenge, lift one knee up (B). Lower dumbbells to shoulders as you return to starting position and repeat with the other leg
Holding medium to heavy dumbbells, begin in plank position with hands directly under shoulders, keeping wrist neutral. Keep legs extended and open to provide a wider base of support. Keeping spine neutral, pull (row) dumbbell to hip without tilting hips (A). Lower dumbbell to floor, and repeat on other side. Then do 8 mountain climbers, bringing knees to chest (B). Repeat the cycle of 2 rows and 8 mountain climbers for the entire minute.
Criss Cross Jump N Jack…Stand with your feet more than hip-width apart and your arms straights out to your sides at shoulder height (A). Simultaneously cross your arms in front of your chest and jump your right leg in front of your left (B). Quickly reverse to return to start. Repeat, crossing your left leg in front of your right.
Glute Bridge March….Lie on your back with your knees bent, feet flat on the floor. Raise your hips so your body forms a straight line from shoulders to knees (A). Brace your core and lift your right knee toward your chest (B). Hold for 2 counts, then lower your right foot. Repeat with the other leg.
Squat to Stand…Stand with your feet shoulder-width apart. Keeping your legs straight, bend over and grab your toes. Without letting go of your toes, bend your knees to lower your body into a squat, raising your chest and shoulders (A). Holding that position, raise your left arm directly overhead (B), followed by your right. Press through your heels to stand (C), then lower your arms
Do the three exercises below for one minute each, then get on with your workout!
Begin in plank position with hands slightly wider than shoulder width and legs extended. Keeping spine neutral, bend elbows and lower body towards floor (A). Press into floor, extend elbows and return to starting position. Next, rotate to the right, stacking shoulders, hips and legs. Keep hips lifted and neck in line with spine (B). Return to plank and repeat. Perform each exercise for one minute (or 30 seconds each side if noted), taking little to no rest between moves. Rest for one minute. Then repeat the entire circuit.
Cool down with five minutes of dynamic stretching or foam rolling.
Learn it: Sit on the edge of a chair with legs extended in front of you, knees slightly bent, feet flexed, heels on floor, toes pointed toward ceiling, and grip edge with hands, fingers facing forward. Lift butt and scoot a couple inches in front of seat. Bend elbows behind you, lowering butt toward floor. When you’re a couple inches away from floor, press into hands and extend arms to return to start; repeat.
Note: if its to hard with legs straight out start with knees bent
Squat with back to wall, right thigh parallel to floor, left ankle on right knee, arms against wall like a goalpost. Keeping arms pressed against wall, slide arms up until slightly bent (as shown). Lower arms for 1 rep. Do 12 reps. Switch crossed legs; repeat. Target: shoulders, upper back, abs, butt, thighs