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Thighs

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.

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.

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.

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.

Side Plank with Top Toe Grab

Side Plank with Top Toe Grab

A.

Start on floor in side plank on left palm with feet stacked. Lift right leg, grabbing right big toe with right hand. Hold for 20 seconds. Lower right leg, rotate toward floor into plank on palms. Then come into a side plank on right palm with feet stacked. Repeat on right side .

Part B - Rotating Lunge Switch

Part B - Rotating Lunge Switch

A.

Stand with feet hip-width apart and hold ball in both hands at chest with arms bent out to sides to start. Step right foot forward into a lunge, bending legs 90 degrees, then rotate torso toward right. Return to start. Switch sides; repeat. Continue quickly alternating sides for 30 seconds.

Part A - Squat Jump to Press

Part A - Squat Jump to Press

A.

Stand with feet hip-width apart, holding medicine ball at shoulder height with arms bent down. Squat to start. Jump to stand with feet together as you press ball overhead. Immediately jump to start position. Repeat quickly for 30 seconds.

Side Plank with Top Toe Grab

Side Plank with Top Toe Grab

A.

Start on floor in side plank on left palm with feet stacked. Lift right leg, grabbing right big toe with right hand. Hold for 20 seconds. Lower right leg, rotate toward floor into plank on palms. Then come into a side plank on right palm with feet stacked. Repeat on right side .

Part B - Rotating Lunge Switch

Part B - Rotating Lunge Switch

A.

Stand with feet hip-width apart and hold ball in both hands at chest with arms bent out to sides to start. Step right foot forward into a lunge, bending legs 90 degrees, then rotate torso toward right. Return to start. Switch sides; repeat. Continue quickly alternating sides for 30 seconds.

Part A - Squat Jump to Press

Part A - Squat Jump to Press

A.

Stand with feet hip-width apart, holding medicine ball at shoulder height with arms bent down. Squat to start. Jump to stand with feet together as you press ball overhead. Immediately jump to start position. Repeat quickly for 30 seconds.

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