1. Plie
Minutes 0:00-1:00
•Stand with your feet slightly wider than shoulder-width apart, with your arms at your sides, and toes turned out.
•Tuck your tailbone under and then contract glutes.
•Lower body into a pli squat and as low as you can go without allowing your knees to creep past your toes.
•Simultaneously raise your arms to shoulder height in front of your body, palms down. Hold for 2 seconds, then return to starting position.
•After 20 reps, pulse at the bottom for 20 seconds.
2. Touchdown
Minutes 1:00-2:00
•Stand with your feet shoulder-width apart, toes pointed forward.
•Squat down until your knees are bent 90 degrees.
•Step left leg back into a deep reverse lunge, then placing right hand along outside of right thigh or touching the floor.
•Raise your left hand in front of face, palm facing out.
•Return to starting position and repeat, alternating sides.
3. Explosive Lunge
Minutes 2:00-3:00
•Lunge forward with your left leg until knee is bent 90 degrees, directly over ankle, right knee pointing toward floor.
•Jump up, pushing off the floor with both feet. Switch legs in midair, landing with your right foot forward in a lunge. Continue, alternating sides.
4. Single-Leg Squat with Towel
Minutes 3:00-4:00
•Stand with your feet together, toes pointed forward, arms at sides with right foot on top of a small folded towel.
•Shifting your weight to left leg, bend left knee 45 to 90 degrees while sliding right leg and towel slowly out to the side as far as is comfortable for a count of 4.
•Slowly draw your right leg back to start for a count of 4 while straightening left leg.
•Repeat for 30 seconds; switch sides.
Minutes 0:00-1:00
•Stand with your feet slightly wider than shoulder-width apart, with your arms at your sides, and toes turned out.
•Tuck your tailbone under and then contract glutes.
•Lower body into a pli squat and as low as you can go without allowing your knees to creep past your toes.
•Simultaneously raise your arms to shoulder height in front of your body, palms down. Hold for 2 seconds, then return to starting position.
•After 20 reps, pulse at the bottom for 20 seconds.
2. Touchdown
Minutes 1:00-2:00
•Stand with your feet shoulder-width apart, toes pointed forward.
•Squat down until your knees are bent 90 degrees.
•Step left leg back into a deep reverse lunge, then placing right hand along outside of right thigh or touching the floor.
•Raise your left hand in front of face, palm facing out.
•Return to starting position and repeat, alternating sides.
3. Explosive Lunge
Minutes 2:00-3:00
•Lunge forward with your left leg until knee is bent 90 degrees, directly over ankle, right knee pointing toward floor.
•Jump up, pushing off the floor with both feet. Switch legs in midair, landing with your right foot forward in a lunge. Continue, alternating sides.
4. Single-Leg Squat with Towel
Minutes 3:00-4:00
•Stand with your feet together, toes pointed forward, arms at sides with right foot on top of a small folded towel.
•Shifting your weight to left leg, bend left knee 45 to 90 degrees while sliding right leg and towel slowly out to the side as far as is comfortable for a count of 4.
•Slowly draw your right leg back to start for a count of 4 while straightening left leg.
•Repeat for 30 seconds; switch sides.
5. Squat w/ Kickback
Minutes 4:00-5:00
•Stand with your legs shoulder-width apart, arms at sides.
•Sit back into a squat keeping your weight on heels, then lift right leg straight behind you, keeping hips pointing forward while extending arms.
•Return to start and switch sides.
Source: FitnessMagazine.com
Minutes 4:00-5:00
•Stand with your legs shoulder-width apart, arms at sides.
•Sit back into a squat keeping your weight on heels, then lift right leg straight behind you, keeping hips pointing forward while extending arms.
•Return to start and switch sides.
Source: FitnessMagazine.com
1 comments:
I love these moves! My body was in a bit of pain the next day so they're definitely working!
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