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Glute Bridge with Triceps Extension
Lay flat on back, elbows bent so dumbbells are in hands next to ears. Place feet firmly on the ground.
Lift glutes into a bridge position and at the same time, extend the dumbbells up in the air with full extension, keeping elbows relaxed.
Twisting Escape Into Half-Moon Block
Start in down dog, then step left foot forward into low lunge. Plant right palm to the inside of left foot; rotate left shoulder 90 degrees toward ceiling to turn body to left with left knee bent, left foot flat, and right leg straight so that hip is lifted and outer edge of right foot is on floor with toes pointed straight ahead (bend left elbow so that palm is open and facing forward).
Rotate left shoulder another 90 degrees to rotate chest toward ceiling, planting left palm below left shoulder, bending right leg and flattening foot, and kicking left leg toward ceiling with foot flexed. Turn over right shoulder to come into plank position. Complete reps then switch sides and repeat.
Dancing Tricep Dips
Sit with knees bent and feet flat. Place hands behind body in line with shoulders and lift hips up, extending one leg to sky.
Slowly lower leg toward mat.
Kick leg back toward sky while bending elbows, drawing shoulder blades back and together. That's one rep.
Start on floor in plank on palms. Bend elbows back 45 degrees to lower body until chest grazes floor.
Then push up, rotating to right to come into a side plank on left palm, extending right arm straight up from shoulder and stacking feet. Switch sides; repeat. Continue quickly alternating sides.
Squat One-Two Punch
Stand with feet staggered, right foot forward, and hands in fists by chin. Squat to start.
Stand, then quick-snap a punch with right hand straight forward, rotating fist palm down at shoulder height. Then quickly punch left hand across body, pivoting on left foot to turn hips forward slightly, rotating fist palm-down at shoulder height of right arm. Switch sides; repeat.
Place hands on floor underneath shoulders with fingers facing forward slightly out. Raise butt off the floor and shift shoulders directly over wrists. Press shoulders firmly down and tuck seat up 1 inch towards wrists.
Bend elbows straight back and then press back up to the starting position. Continue this exercise for approximately 20-30 reps, or one minute.