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Bodyweight

B. Grasshopper

B. Grasshopper

A.

Stand with feet hip-width apart and arms by sides. Crouch, plant palms on floor, then jump feet back to plank position.

B.

Keeping hips square, pull right knee to left elbow, then back to plank. Pull left knee to right elbow, then back to plank. Do one more knee pull to each side, then hop feet toward hands.

C.

Jump, clapping hands overhead.

B. Criss-Cross Pickup

B. Criss-Cross Pickup

A.

Stand with feet wider than hip-width apart, toes turned out slightly, hands by sides. Squat, reaching right fingertips to touch floor between feet to start. Immediately jump,

B.

landing in standing with left leg crossed behind right. Immediately drop to start with left fingertips touching floor.

B. Tuck Jump

B. Tuck Jump

A.

Stand with feet hip-width apart, hands in front of chest with arms bent out to sides to start. Jump as high as you can, tucking knees toward chest. Land softly in start.

B. Spider Squat

B. Spider Squat

A.

Stand with feet hip-width apart and arms by sides. Squat reaching for floor with fingertips. Maintain that position as you rotate 45 degrees to left, then as you rotate back to center and then 45 degrees to right.

Plank Up/Down with Spider

Plank Up/Down with Spider

A.

Start in a low plank position. Drive right leg up to right elbow, then return to plank. Drive left leg up to left elbow, then return to plank. 

B.

One arm at a time, press up to high plank. Repeat the knee-to-elbow motion on each side in high plank. Continue alternating between low and high plank spiders. 

Push-Up Kick-Through

Push-Up Kick-Through

A.

Start in a high plank position. Lower chest until arms form 90-degree angles, then press away from the floor to return to high plank. 

B.

Kick straight right leg through to tap with left hand. Repeat, alternating sides.  

Narrow Squat to Wide Squat

Narrow Squat to Wide Squat

A.

Stand with feet together. Sit back into a squat, trying to form a 90-degree angle with knees while keeping them together.

B.

Stand and immediately jump feet apart and lower into a wide squat. Continue alternating. 

Walking Plank to Superman

Walking Plank to Superman

A.

Start in a high plank position with hands underneath shoulders and body forming a strong straight line. Walk hands and feet sideways the length of your mat.

B.

At the end of the mat, lower chest down to the floor, then raise arms, legs, and chest off floor in a Superman position and hold for 2 counts. Push back up to high plank, and walk sideways until you reach the other end of the mat.

Side Leg Series

Side Leg Series

A.

Fold rope in half and place it on floor. Lie on floor on left side parallel to rope with left forearm on floor, right palm pressing into floor in front of torso, left leg bent slightly backward and right leg extended and lifted at hip height to start.

B.

Bend right leg, bringing right knee forward to touch floor in front of rope. Return to start.

C.

Then, keeping right leg long, rotate leg inward to bring right leg forward to touch toes to floor in front of rope. Return to start. That's 1 rep. Do 8 reps. Switch sides; repeat. That's 1 set. Do 3 sets.

Plank Toe Touch

Plank Toe Touch

A.

Fold the rope in half and place it vertically on the floor. Start over center of rope on floor in plank on palms.

B.

Lift right leg up and over rope toward left leg to tap toes on floor next to left foot. Reverse motion to start. That's 1 rep. Do 8 reps. Switch sides; repeat. That's 1 set. Do 3 sets.

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