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Bodyweight

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. 

Side-Plank Rotation

Side-Plank Rotation

A.

Start on floor in a side plank on right palm with feet stacked and left arm reaching up.

B.

Rotate body toward floor to come into a plank on palms. That's 1 rep. Do 8 reps. Switch sides; repeat.

Mountain Climber

Mountain Climber

A.

Start on floor in plank on palms. Powerfully pull left leg toward chest. Immediately switch sides; repeat. That's 1 rep. Continue, quickly alternating sides.

Four Corners

Four Corners

A.

Start on floor in plank on palms. Pull bent right leg up to touch knee to right elbow. Return to start.

B.

Pull bent right leg up and across body to touch knee to left elbow. Switch sides; repeat. That's 1 rep.

Rock Star

Rock Star

A.

Sit on floor with legs bent, feet flat, hands on floor behind you with fingertips pointing out to sides to start. Lift hips high, arching your back, and drop head toward floor as you reach left arm up and back. Return to start. Switch sides; repeat. That's 1 rep.

Reachback

Reachback

A.

Sit on the floor with legs extended, knees soft, and arms by sides. Extend arms forward to touch toes to start.

B.

Reach right arm behind you, sliding palm on the floor away from you at a diagonal, leaning torso back as far as you can with heels on the floor. Return to start. Switch sides; repeat. That's 1 rep.

Squat Thrust

Squat Thrust

A.

Stand with feet hip-width apart and arms by sides. Crouch and plant hands on floor.

B.

Then jump feet back to plank position. Hop feet toward hands, then jump as high as you can.

Squat Cross-Punch

Squat Cross-Punch

A.

Stand with feet shoulder-width apart, knees soft, elbows bent down, and hands in fists on both sides of chin. Do a half-squat.

B.

Stand, forcefully punch right hand across body at shoulder height, rotating fist down and pivoting on right foot to turn hips forward slightly. Switch sides; repeat.

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