Move 1: Chair Squat
Works upper body, core, and lower body
Stand with your feet hip-distance apart and your arms at your sides. Squat
until your thighs are parallel to the floor. Keeping your arms straight, bring
them forward and up until your upper arms are in line with your ears (A).
Return to standing, then lift your right knee to hip height as you sweep your
arms down across your body until the back of your left hand is outside your
right knee (B). Return to standing and repeat on the other side. That's
one rep. Do three sets of 12 to 15 reps, resting for 30 seconds between sets.
Move 2: Rock and Roll Core Works core
Get in plank position with your forearms flat on the floor and your palms down (A).
Keeping your hands in place and using your feet as the pivot point, twist your
body to the left as far as possible without losing your balance (B).
Repeat to the right (C). That's one rep. Do three sets of 8 to 10 reps,
resting for 30 seconds between sets
Move 3: Front Lunge Floor Reach And Reverse Twist Works arms, core, back, and legs
Stand with your feet hip-width apart and your arms at your sides. Lunge forward
with your left leg so your right knee is nearly touching the floor and your
left thigh is parallel to the floor. Bending forward, try to touch the floor on
either side of your left foot (A). Push off your left foot; using that
momentum, shift your weight to your right foot and swing your left leg behind
you. As you sink backward into a lunge, rotate your torso 45 degrees to the
right (B). Return to standing. That's one rep. Do 12 to 15 and repeat on
the other side. That's one set. Do three, resting for 30 seconds between sets
Move 4:
Pushup Crawl Works chest, core, and hips
Get in plank position with your hands wider than shoulder-width apart (A).
Lower your chest as close to the floor as you can. Holding that position, lift
your right knee to the outside of your right elbow (B). Return to plank
position, then push back up to start; repeat on the other side. That's one rep.
Do three sets of 12 to 15 reps, resting for 30 seconds between sets.
Move 5: Grand Plie Squat
Reach and Jump Builds lower-body
strength and power
Stand with your legs wide apart, toes turned out and arms at your sides. Squat
until your thighs are parallel to the floor and you're low enough to touch it
with your fingertips (A). Immediately jump up as high as you can,
keeping your legs wide and extending your arms straight overhead (B).
That's one rep. Do three sets of 12 to 15 reps, resting for 30 seconds between
sets.
Move 6: Tricep
Pushup Works triceps, chest, and core
Get in plank position with your hands shoulder-width apart (A). Lower
your chest toward the floor while keeping your upper arms parallel to your
sides and your elbows pointing straight back (B). Push back up to start.
That's one rep. Do three sets of 12 to 15 reps, resting for 30 seconds between
sets. To make it easier, lower your knees to the ground. There's no shame in
girl pushups!
Move
7: One
Leg Squat Floor Reach and Press Works
core and lower body
Stand with your feet hip-width apart and your arms at your sides. Bend your
left knee, lifting your foot behind you. Squat down and raise your right arm
out to the side to shoulder height, then reach your left hand down across your
body, touching the floor outside your right toes (A). Stand up as you
lift your left hand toward the ceiling, lower your right arm to your side, and
raise your left thigh to hip level in front of you (B). Lower your left
leg and repeat on the other side. That's one rep. Do 12 to 15 for a set. Do
three sets, resting for 30 seconds between sets.
