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Test Exercise Two

Test Exercise Two

A.

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L-Sit Curl

L-Sit Curl

A.

Sit with knees bent, feet flat, and palms on floor next 
to hips. Press into palms to lift hips so that body comes into a tabletop. Lift and extend right leg diagonally up to start.

B.

Keeping body lifted, pull hips down and back between arms (butt and right leg will hover about 1 inch above floor). Press back to start position. That’s 1 rep. Continue for 30 seconds. Switch sides; repeat.

Boat Rocker

Boat Rocker

A.

Lie facedown on floor with arms extended forward and legs straight to start. Left chest and thighs off floor, reaching arms and legs long. Lower.

B.

Roll over left shoulder and rise to sit, balancing on tailbone, extending arms forward and legs up and out so that body forms a V shape. Lower to floor and roll over right shoulder to return to start and complete 1 rep. Do
 12 reps, alternating sides.

Pop Up

Pop Up

A.

Kneel on floor with legs together and sit back on heels, bending elbows by sides to bring hands in front of chest to start.

B.

Swing arms back, then forward as you explosively pop up off knees to and with feet flat on floor, hip-width apart. Stand tall, pressing hips forward and squeezing glutes. Lower back to start to complete 1 rep. Do 12 reps.

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