You are here

Advanced

Corkscrew Push-Up

Corkscrew Push-Up

A.

Get on floor on all fours. Lift knees to hover 2 inches above floor to start.

B.

Bend arms back at a 45-degree angle, lowering body toward floor as you rotate hips and knees toward left. Push up to start. That's 1 rep. Switch sides; repeat. Continue alternating sides for 20 reps, then jog in place for 30 seconds.

Plank Kicks 180-Tuck

Plank Kicks 180-Tuck

A.

Stand with feet hip-width apart and arms by sides. Crouch, place palms on floor, then hop feet back to plank.

B.

Shift weight into right hand and left foot and rotate torso and hips slightly left, bringing straight right leg and straight left hand to meet in front of chest. Return to plank. Switch sides; repeat. Quickly hop feet toward hands,

C.

Then jump as high as you can, tucking knees toward chest and turning 180 degrees in air to land facing the other direction. That's 1 rep. Do 20 reps (alternating sides for the 180-tuck jumps), then jog in place for 30 seconds.

8-Angle Pose

8-Angle Pose

A.

Sit on floor with knees bent and feet flat, arms by sides. Pick up right leg and slide right shoulder under right knee. Squeeze right shoulder with right leg (as if you are clamping your shoulder or upper arm with the back of your knee or calf). Plant hands on floor outside hips. Cross right ankle over left and bend arms back as you lift body off floor, leaning torso forward to counter-balance. Extend legs toward left. Hold for 15 seconds (or as long as you can). Switch sides; repeat. That's 1 set.

Crow

Crow

A.

Stand with feet hip-width apart and arms by sides. Crouch and plant hands on floor. Shift your weight into hands as you rise onto tiptoes, bringing knees to rest on triceps, soft elbows; gaze forward. Slowly rock forward to lift feet one at a time to balance on your hands. Hold for 15 seconds (or as long as you can). Lower 1 foot at a time.

Side Plank with Top Toe Grab

Side Plank with Top Toe Grab

A.

Start on floor in side plank on left palm with feet stacked. Lift right leg, grabbing right big toe with right hand. Hold for 20 seconds. Lower right leg, rotate toward floor into plank on palms. Then come into a side plank on right palm with feet stacked. Repeat on right side .

Elevated Curtsy Lunge

Elevated Curtsy Lunge

A.

Start standing on an adjustable step with risers, hands holding dumbbells at your sides.

B.

Step right foot back, crossing it slightly behind your left. Lower your right knee until it almost touches the floor, keeping shoulders facing forward. Pause and push through the heel of your left foot to return to starting position while breathing out. (The leg on the bench is the working leg.) That's one rep. Repeat for the number of reps indicated and switch legs.

Test Exercise Number 1 Of New Import

Test Exercise Number 1 Of New Import

A.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Nunc a leo vitae risus tincidunt fringilla. Fusce eget lectus interdum magna porta maximus at at ante. Integer nisi orci, dictum in commodo eget, vulputate quis lectus. Proin posuere in nisl sit amet porttitor. Aliquam volutpat tortor at nisi posuere sodales. Pellentesque risus ex, eleifend consequat dignissim eu, porta et libero. Phasellus venenatis lacinia lobortis. Sed consequat leo erat, nec vulputate sem malesuada et. Ut commodo massa nec finibus lacinia. Integer a semper eros, at commodo orci.

B.

Aliquam volutpat tortor at nisi posuere sodales. Pellentesque risus ex, eleifend consequat dignissim eu, porta et libero. Phasellus venenatis lacinia lobortis. Sed consequat leo erat, nec vulputate sem malesuada et. Ut commodo massa nec finibus lacinia. Integer a semper eros, at commodo orci.

C.

Sed consequat leo erat, nec vulputate sem malesuada et. Ut commodo massa nec finibus lacinia. Integer a semper eros, at commodo orci.

Deadlift Row

Deadlift Row

A.

Stand on left leg, right leg hovering above floor behind you, holding a weight in each hand with arms extended down and weights resting on thighs to start. Hinge forward from hips to lower torso and weights toward floor until chest is parallel to floor, lifting extended right leg behind you. Bend elbows out to sides, pulling weights up toward chest until arms form 90-degree angles. Lower weights, and return to start.

Suicide Sprint

Suicide Sprint

A.

Mark off a distance of about 30 feet. Sprint back and forth without stopping, making the first 3 to 4 strides of each sprint as quickly and powerfully as possible. Repeat as quickly as you can for 45 seconds. Rest for 45 seconds.

Reverse Sumo Squat to Press

Reverse Sumo Squat to Press

A.

Stand with feet together and hold kettlebell by horns (ends of handle) with both hands at chest and elbows bent by sides. A Keep right foot planted and step left leg backward, rotating torso and opening hips to left to come into a wide squat with toes turned out 45 degrees.

B.

Step left leg back to start position, then extend arms overhead. Switch sides; repeat. Continue alternating sides for 45 seconds. Rest for 15 seconds.

Pages