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Lunging Punch

Lunging Punch

A.

Stand with feet hip-width apart and hands in fists by chin. Step left foot forward into a lunge (both legs bent to 90 degrees), as you forcefully quick-snap a punch with left hand forward, rotating fist with palm down. Switch sides; repeat. That’s 1 rep. 

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.

Oppositional Squat Jump

Oppositional Squat Jump

A.

Stand on left leg with arms by sides to start. Bend left knee, send butt backward, and reach right hand down to touch left toes as you extend right leg forward and left arm out to side.

B.

Jump, landing softly at start. Switch sides; repeat.

Oppositional Burpee

Oppositional Burpee

A.

Stand with feet hip-width apart. Crouch, plant hands on floor, jump feet back to plank. Lift right arm forward at shoulder height as you lift left leg straight back at hip height. Pause; return to plank. Do 1 push-up. Switch sides; repeat (including the push-up), hop feet toward hands, then jump.

Classic Burpee

Classic Burpee

A.

Stand with feet hip-width apart. Crouch, plant hands on floor.

B.

Jump feet back to plank, and lower chest and thighs to floor. Push up to plank, hop feet toward hands.

C.

Jump, reaching hands overhead.

Glory Squat

Glory Squat

A.

Stand with feet hip-width apart and fingers resting lightly behind head and elbows bent out to sides to start. Squat, shifting weight to balls of feet and leaning torso forward slightly to start.

B.

Jump as far forward as you can, landing in start position. 

Fighting Burpee

Fighting Burpee

A.

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

B.

Lower chest and thighs to the floor, then push up to plank and jump feet toward hands.

C.

Jump, landing in fighting stance with feet staggered—left foot forward and fists by chin; immediately and forcefully quick-snap two punches with left hand forward, turning hips forward slightly and rotating fist, palm down. Then forcefully punch right hand across body, pivoting on right foot to turn hips forward slightly, rotating fist, palm down. That’s 1 rep. Do 15 reps. Switch sides; repeat. That’s 1 set.

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