Stand with your feet at hip width. Hinge forward at the waist and touch the floor with your palms. Bend your knees, if necessary.
Walk your hands forward until you are supporting all your weight on your hands and toes. Your body should make a straight line and your hands should line up with your shoulders. Hold this position for 10 seconds.
Walk your feet forward to meet your hands. Keep your palms on the floor and bend your knees, if necessary.
Turn around and inchworm back in the opposite direction.
Get on all fours on mat (hands under shoulders, knees under hips).
Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level.
Lower knee without touching floor; lift again. Switch legs; repeat.
Walking Lunges with Dumbbells
Hold the dumbbells comfortably at your sides with your head up and shoulders back. Take a long, comfortable step forward (avoid leaning or falling forward with the upper body).
Drop to a deep lunge position. Keep your forward knee over your forward foot. Keep your forward heel in contact with the ground as you drive back up.
Slowly step forward with the back foot to the next lunge position. Repeat the process about 10 steps, turn around and return.
Note: Maintain upright posture throughout the movement with the head level, eyes forward and shoulders back.
Note: A long lunge targets the glutemus maximus while a shorter lunge targets the quad.
It’s helpful to practice this exercise with no weight in the beginning and add weight only when you master the basic walking lunge movement.
Start on all fours, knees directly under your hips, and hands directly below your shoulders. Keep your back and neck straight and look forward.
Keeping your knee bent, raise your right leg out to the side until your thigh is parallel to the floor. Keep your pelvis stable.
Slowly lower your leg back to starting position. Perform desired reps and switch legs.
Begin in plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.
Like the motion of a jumping jack, jump your legs wide and then back together. Jump as quickly as you want, but keep your pelvis steady and don’t let your booty rise toward the ceiling.
Side Leg Lifts
Lying on your side at the rear edge of a mat, place your feet at the front edge of your mat, then lift your upper leg and turn it out it in the hip socket. Keeping your hips stacked and your torso as still as possible, lift and lower the leg, reaching out from the top of the thigh. Repeat on the other side.
From the starting position, cross your left leg over your right and lunge as far as you can to your right side, landing on your heel. (To ease the pressure on your front knee, land with your foot at 45 degrees.) Return to the starting position, then repeat with the right leg, lunging to your left. That’s one rep.
Plie Squat with Calf Raise
Stand with your feet shoulder width apart. Make loose fists with both hands and bend your elbows.
Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. Do not go any lower.
Stand back up into the starting position. Stand on your toes as you move past the starting position and hold for one second.
Return to the starting position.