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Snake and Twist

Snake and Twist

A.

Start standing in one corner of mat, one foot bent slightly in front, arms reaching up toward sky.

B.

Curl down and place hands on mat, then walk out to plank, keeping abs in and chest up, gazing toward sky.

C.

Round back up, walking hands in toward feet.

D.

Roll back up to stand. That's one rep.

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.

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