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Intermediate

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.

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.

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.

Part 3: Rotator Split Press

Part 3: Rotator Split Press

A.

Stand with feet together, holding a weight in each hand with arms by sides. Bend arms 90 degrees wide to sides; palms will face backward. Maintain the 90-degree bend as you rotate palms forward and up.

B.

Then jump right foot forward and left foot backward as you press weights overhead. Reverse the movement to return to starting position. Switch sides; repeat.

Part 3: Curtsy Lunge Lift

Part 3: Curtsy Lunge Lift

A.

Stand with feet hip-width apart, holding a weight in each hand with arms by sides. Step left leg behind and across right leg, bending both legs 90 degrees to start.

B.

Stand, shifting weight onto right leg as you lift left leg behind you at a diagonal. Return to starting position.

Part 2: Scissor-Legs Hundred

Part 2: Scissor-Legs Hundred

A.

Lie faceup on floor with arms by sides and legs long. Curl head, neck, and shoulders off of floor, lift arms to hover about 8 inches above floor and left leg to hover about 4 inches above floor, and extend right leg up; point toes, to start. Inhale through nose for 5 counts, forcefully pumping arms about 4 inches downward 5 times. Immediately switch legs. Exhale through mouth for 5 counts, pumping arms 5 times. That's 1 set of 10 reps.

Part 1: Squat Jump Heel Click

Part 1: Squat Jump Heel Click

A.

Stand with feet hip-width apart and arms by sides. Squat, bringing hands together at chest with arms pointed downward. This is your starting position.

B.

Jump as high as you can, scooping arms around and up so fingertips touch each other overhead while you bend legs out to sides to touch heels (arms and legs both form a diamond shape). Land softly in starting position. Continue as quickly as you can for 20 seconds. Rest for 10 seconds. That's 1 set.

Reverse Plank Dip

Reverse Plank Dip

A.

Sit on floor with legs long and hands on floor behind hips and below shoulders, with fingertips facing forward. Lift hips so body forms a straight line from shoulders to heels to start.

B.

Slowly bend arms back, lowering straight body to hover above floor. Straighten arms to return to start.

Booty Lift

Booty Lift

A.

Sit on floor with ankles crossed, hands on floor next to hips and below shoulders, with fingertips facing forward. Press into palms to straighten arms, bringing knees toward chest and lifting butt to hover above floor. Hold for 20 seconds (or as long as you can). Lower.

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