Archive for July 2012 | Monthly archive page
Plank Twist Overs – Get into high plank (push up) position, then lift one hand off ground and keeping that arm straight bring it around, up overhead and reach over as far as you can towards the other side, then reverse the movements bringing your arm back to the ground. Repeat on the other side by lifting the other hand and swinging that arm around, up overhead and over towards the other side and then bringing it back to the ground keeping arm straight throughout movements. Continue in this manner alternating arms for each rep.
Plank Walk Out with Knee Tucks — From standing bend over at the waist so that hands touch the floor and walk hands out to plank position, do two knee tucks, one with each leg, and then walk arms back in, stand up and repeat. || Read more
Sleeping Crab exercise – Lie flat on ground on mat, then lift yourself up in crab position with one arm and opposite leg, touch the unsupporting hand and foot up high over body and then return them to ground. This is one rep. Continue repeating moves on same side unless it is indicated to alternate. || Read more
James Bond Lunges exercise – Go into a deep forward lunge, then with arms outstretched in front, hands clasped and index finger pointed, twist body bringing outstretched arms to the side towards the side of the leg lunged forward. Bring arms and body back and return to standing. This is 1 rep || Read more
3 Jump Lunge Kick – Start in a forward lunge position, a low wide walking stance with front leg bent and back leg straight, and simultaneously jump up switching feet so that legs are in opposite positions, the one that was behind is forward and bent, and the one that was forward is now behind. Do 3 jump lunges in this manner and then kick up high with the leg that is behind and then return leg to lunge position and do another 3 lunges. This time the opposite leg should be back, kick up high with it, bring it back and continue alternating legs for each kick. Each kick is one rep. || Read more
3 Point Split Plank Jumps – from Pike position, jump both feet up towards hands to the right side and then back, then jump both feet together up to the left side and back, then on 3rd jump, jump legs up but split, so right foot to right side and left foot to left side and then back. 3 jumps is one rep. || Read more
Frog Squat Booty Raises – (aka Jersey Turnpike) – From standing with legs wider than shoulder width and feet pointing out 45 degrees, bend over at waist and place hands between the front (toe) part of feet, squat down so hips and butt are as low as you can go close to ground. This is your start position. Now keeping hands on the floor at all times, straighten your legs bringing your butt up and when you get legs as straight and butt as high as possible, fingertips always touching ground, then lower back down to start position. This is one rep, continue bringing butt up and down, straightening and bending legs into deep squat. || Read more
