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Develop control and power with this challenging move that draws from martial arts and yoga to build core strength, boost flexibility, and strengthen your back.
How to do it: Grab a pair of dumbbells and stand on your right leg, abs braced in tight, with your left leg extended behind your hip, foot flexed.
Keeping your spine naturally arched, hinge forward and reach the dumbbells to the ground, until your left heel and head make a straight line parallel to the floor [left photo]. Hold for 1 count and then bend your left knee up to your chest as you bring your body up (back stays straight). Curl your arms into your chest and do a front kick, extending your leg from the knee, pushing out through your left heel [right photo]. Without lowering your leg, return to forward hinged position and repeat. Do 10 reps total with the left, 10 with the right leg.
Blast fat, build strength, and focus your mind in one fell swoop!
athletic female body with dumbbells
The One-Hit-Wonder Workout