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Sumo Squat-Hold Heel Lift

Sumo Squat-Hold Heel Lift

A.

Stand with feet wide, toes turned out, and arms by sides. Squat, bringing hands together in front of chest. Remain in the squat as you raise right heel. Lower right heel, then lift left heel. That's 1 rep. Do 20 reps, then jog in place for 30 seconds.

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.

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.

Dip-Flip Push-Up

Dip-Flip Push-Up

A.

Sit on floor with legs extended and palms pressing into floor behind hips with fingertips facing body. Press into hands and straighten arms to lift hips to start. Bend arms back, lowering hips to hover 1 inch above floor.

B.

Explosively push up, rotating over left side to come into plank on palms.

C.

Immediately do one push-up (arms bent straight back with elbows tight to ribs). Explosively push up and rotate over left side to return to start. That's 1 rep. Do 20 reps (alternating sides for the flip), then jog in place for 30 seconds.

Curtsy-Lunge Squat Drop

Curtsy-Lunge Squat Drop

A.

Stand with feet hip-width apart and hands together at chest with arms bent out to sides to start. Jump as high as you can, landing in a curtsy lunge with left leg behind and across right leg.

B.

Immediately jump as high as you can.

C.

Land in a squat. That's 1 rep. Do 20 reps (alternating sides for the curtsy-lunge jump), 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.

Hamstring Hinge Hop

Hamstring Hinge Hop

A.

Stand on right leg (knee soft) with hands together at chest and arms bent out to sides. Hinge forward from hips, lowering torso toward floor and extending left leg back until body forms a straight line from shoulders to heel.

B.

Reverse movement (without touching floor), then jump off right leg as high as you can, raising bent left leg up to hip height. That's 1 rep. Without lowering left leg, do 10 reps. Switch sides; repeat, 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.

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.

Sumo Squat-Hold Heel Lift

Sumo Squat-Hold Heel Lift

A.

Stand with feet wide, toes turned out, and arms by sides. Squat, bringing hands together in front of chest. Remain in the squat as you raise right heel. Lower right heel, then lift left heel. That's 1 rep. Do 20 reps, then jog in place for 30 seconds.

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