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Beginner

Diamond Sit-Up Twist-Back

Diamond Sit-Up Twist-Back

A.

Sit on floor with legs bent out to sides, soles of feet touching, and arms by sides. Lie back and extend arms overhead on floor to start. Sit up, reaching hands forward to touch floor in front of feet.

B.

Then bend arms out to sides and lower upper body to floor, rotating torso toward left, then toward right. Return to start. That's 1 rep. Do 20 reps, then jog in place for 30 seconds.

Hand-Release Superman Push-Up

Hand-Release Superman Push-Up

A.

Start on floor in plank on palms.

B.

Lower to floor and lift hands.

C.

Bend arms out to sides to rest fingertips behind head, then lift upper body and legs as high as you can. Pause; lower, then push up to plank. That's 1 rep. Do 20 reps, then jog in place for 30 seconds.

Part 2: Single-Leg Stretch

Part 2: Single-Leg Stretch

A.

Lie faceup on floor with arms by sides and legs long. Curl head, neck, and shoulders off of floor, lift right leg to hover about 4 inches above floor, then exhale as you pull bent left leg toward chest with left hand grabbing outside above left ankle and right hand grabbing inside of left knee. Inhale as you switch sides; repeat. That's 1 rep. Continue alternating sides.

Part 1: Push-Up

Part 1: Push-Up

A.

Start on floor in plank on palms.

B.

Bend arms back at a 45-degree angle to lower body toward floor until chest grazes floor. Push back up to starting position. Continue as quickly as you can for 20 seconds. Rest for 10 seconds. That's 1 set.

Crescent Twist

Crescent Twist

A.

Stand with feet together and arms by sides. Step right foot as far back as you can; staying on ball of foot, bend left leg 90 degrees and place hands on hips. Rotate torso toward left and extend arms out to sides at shoulder height with palms facing forward. Hold for 1 minute. Switch sides; repeat.

Part A - V-Sit Twist

Part A - V-Sit Twist

A.

Sit on floor, holding ball at chest with arms bent out to sides. Shift weight onto tailbone and lift straight legs up 45 degrees to start. Rotate torso toward left, then back to center as you lift ball overhead. Lower ball to chest, then rotate torso toward right, sweeping ball diagonally overhead as you return to center. Continue alternating sides for 30 seconds.

Part A - Around the World

Part A - Around the World

A.

Place ball on floor and stand with feet hip-width apart about 6 inches behind it, arms by sides. Tap left toes to top of ball, then quickly switch feet as you rotate slightly clockwise. Continue quickly alternating foot taps as you circle around the ball. Switch directions and repeat. Continue quickly alternating directions for 30 seconds.

Part A - Mountain Climber

Part A - Mountain Climber

A.

Start on floor in plank with both palms on ball and feet hip-width apart. Pull right knee up to touch right elbow, then back to start. Switch sides; repeat. Continue alternating sides for 30 seconds.

Hollow Body Hang

Hollow Body Hang

A.

Begin hanging from a pull-up bar, hands shoulder-width apart with fingers facing out. Legs press together with toes slightly in front of shoulders. Engage abs and draw ribcage together in the front. Lengthen neck and draw shoulders away from ears. Hold this position. 

Hollow Body Position

Hollow Body Position

A.

Start lying face up with knees bent and feet on the mat and arms long by sides. Draw abs in to lift knees to table top position, with hips and knees at right angles, while curling chin up and to lift shoulders off the floor.

B.

Extend legs out long while keeping shoulders lifted and arms by sides. 

C.

For an added challenge reach arms back by ears. Hold this position. 

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