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Jump Squat

Jump Squat

A.

Start out standing tall with hands up. Squat down quickly, throwing hands down at sides at the same time.

B.

As the bottom of the squat, throw hands back up, using momentum to explode of the ground and jump as high as possible.

Reverse Lunge with High-Knee Raise

Reverse Lunge with High-Knee Raise

A.

With arms long and dumbells at sides, step back, dropping the back knee to three inches above the ground, keeping a slight forward tilt.

B.

Transfer weight to the front foot and push up through the heel while driving the back knee high into the air. Reverse the motion to return to the starting position.

Romanian Deadlift

Romanian Deadlift

A.

Standing with arms long and dumbells in front of you, engage the core and bend knees slightly.

B.

With shoulders back, reach as far down as possible without hunching back, keeping core engaged. As you lift back up, keep the shoulders up. Squeeze glutes when back in starting position.

Bent-Knee Back Fly

Bent-Knee Back Fly

A.

With one foot balanced on a bench or chair, engage the core and bend both knees until you feel tension in the hamstrings and glutes. Hold dumbbells in front of you.

B.

With shoulders pressed back, perform a back fly.

Squat Press

Squat Press

A.

Grab dumbbells in hand and place above the shoulders with feet barely shoulder width apart. Keeping chest up, lower into a squat.

B.

Rise from squat position, pressing dumbells overhead.

Glute Bridge with Triceps Extension

Glute Bridge with Triceps Extension

A.

Lay flat on back, elbows bent so dumbbells are in hands next to ears. Place feet firmly on the ground.

B.

Lift glutes into a bridge position and at the same time, extend the dumbbells up in the air with full extension, keeping elbows relaxed.

Low Lunge Into Push Kick

Low Lunge Into Push Kick

A.

Start in low lunge with left foot forward.

B.

Push into left foot to stand on left leg, kicking right foot forward (flexing heel), leaning torso back slightly with left elbow bent and left forearm in front of face, and pressing right palm down. Return to low lunge. Complete reps then switch sides and repeat.

Reverse Kick Into Half Handstand

Reverse Kick Into Half Handstand

A.

Start in plank on palms. Push hips up and reverse kick with left leg.

B.

Bring left knee toward chest while bending right knee, look forward, and kick feet up, bending knees into a half handstand. Land in reverse kick with left leg up. Shift forward into plank. Complete reps then switch sides and repeat.

Low Lunge Into Reverse Kicks

Low Lunge Into Reverse Kicks

A.

Start in low lunge with left leg forward.

B.

Then plant right palm and shift hips up and back, sweeping left leg high (but keeping hips square). Shift forward into a plank, then push hips up and back, lifting left leg. Alternate plank and reverse kick on your left side 3 more times (flexing through left heel), then lower leg into down dog. Switch sides and repeat.

Figure-Eight Block Into Side Sweep

Figure-Eight Block Into Side Sweep

A.

Stand with feet wide and toes turned out, elbows bent with hands near chin and palms facing each other. Bend left leg 90 degrees and lean torso over left thigh, swaying arms so that fingertips point toward left.

B.

Fluidly bend right knee, leaning torso over right thigh and arcing arms to right.

C.

Without pausing, switch sides again.

D.

Then straighten left leg and turn right toes out to face the back of mat as you bend right leg 90 degrees, planting right palm outside of foot, leaning torso over right thigh, and reaching left hand overhead toward the right. Complete reps then switch sides and repeat.

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