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With arms and legs in second position (feet wider than hip width, turned out, arms open to sides in line with shoulders, palms facing front), hinge forward from hips as far as possible, keeping back naturally straight [photo A]. When you can't go any further, round spine and lower head, raising arms overhead in a circle [photo B]. Keep arms overhead and extend spine back into straight line, returning upright with a flat back [photo C]. Open arms out to sides, press hips forward, and extend backwards, gazing up to ceiling [photo D]. That's one rep. Slowly repeat 5 times.
Works back and stretches hamstrings
This multitasking plan combines cardio, core, flexibility, and strength training in one, equipment-free session
fit female kickboxing
Combo Workout Plan: Kickboxing Training and Ballet Dance