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Beginner

Skating

Skating

A.

Tie resistance band around shins, keeping band taut. Stand with feet hip-width apart, then lower into a squat. Maintaining squat, step right leg out to side. Reverse movement, controlling band on its way back in while maintaining tension in the band and depth in the squat.

Mistakes and Tips:

Scale it up: Place a glider under the right foot

Hamstring Curl

Hamstring Curl

A.

Start on floor in bridge with each heel on a glider, legs hip-width distance apart, feet flexed.

B.

Extend legs out on a slow 4 to 6 count, dropping pelvis, pressing into heels, and engaging glutes. Reverse the movement, lifting pelvis back to bridge. Continue for 60 to 90 seconds.

Bear

Bear

A.

Start on the floor in plank on palms with toes together on a glider or towel.

B.

Keeping back flat, bend knees and pull thighs forward on a slow 4 to 6 count, then reverse the movement, keeping thighs together. Continue for 60 to 90 seconds.

Mistakes and Tips:

Scale it down: Place knees on gliders
Scale it up: Add a push-up between reps

Neck Stretch

Neck Stretch

A.

A. Put the back of your left hand on your lower back. B. Place your right hand on your head and gently pull your head toward your right shoulder to stretch the neck and back. C. Release and repeat on the other side.

Shoulder Stretch

Shoulder Stretch

A.

A. Interlace your fingers behind your back. B. Pull your arms down to stretch your upper body.

Squat Holds

Squat Holds

A.

A. Settle into a squat, keeping good form throughout: weight in your heels, chest up, feet hip-width apart. B. Extend your arms straight out in front of you. C. Hold for 30 seconds. D. Stand. E. Repeat for another 30-second hold.

Lateral Jump, Vertical Jump

Lateral Jump, Vertical Jump

A.

A. Stand with your feet together and jump to your left, using your arms for more power. B. Jump straight up as you drive your hands toward the sky. C. Land and perform a lateral jump in the opposite direction to repeat the move.

Squat, Squat Jump

Squat, Squat Jump

A.

A. Lower into a deep squat. B. Return to standing. C. Sit back into a squat again, this time pushing off your heels into a squat jump. Land as softly as you can.

Ground to Fighter

Ground to Fighter

A.

A. Start in a fight stance like you did with the roll jumps. B. Place your hands on the ground and jump your legs back so you're in a plank position. C. Complete a push-up. D. Jump up so you land in your fight stance, switching off which leg is in front each time.

Triple Lunge with Ginga Hop

Triple Lunge with Ginga Hop

A.

A. Step into a reverse lunge with your right leg back. B. Extend both arms toward your left side. C. Perform 3 lunge pulses. D. Push off your left leg and jump to the right side. E. When you land, step your left leg back and perform the move again on this side. "It totally doubles as a dance move as you make your way through a crowd," McMatthews says.

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