ABS CHALLENGE Equipment: Medicine ball, Swiss ball Exercises – do 1 set of 1-12 reps of each exercise without resting between

sets. Repeat 1. Medicine ball slam 2. V-up 3. Side plank 4. Mountain climber 5. Swiss ball jackknife 6. Hip crossover crunch 7. X-chop ANYONE CAN RUN MOVES Equipment: Supportive sports bra, running shoes, foam roller 1. Single leg hop

a. Stand with weight on left leg, right knee bent and arms at sides and squat.
b. Jump up as you reach arms overhead; repeat. c. Do 5 reps, then switch sides to complete set 2. Lunge twist a. Stand with arms at sides and lunge forward with right leg until thigh is parallel to the ground. b. Rotate torso to the right and reach hand toward left heel as you raise left arm straight up.

c. Step back to starting position and repeat. Do 10 reps, and then switch sides to
complete set. 3. Overhead squat a. Stand with feet wider than shoulders and arms overhead, palms facing away from you. b. Squat, rise up, and repeat. Do 10 reps 4. Knee-to-elbow plank

a. Get in plank position, with wrists under shoulders; body alighted from head to
heels. Bring right knee to outside of right arm.

Repeat once or twice 1. CARDIO – ENDURANCE 1. Lower left toes back to the floor. ride a bike. b. Mountain climber 4. Small sprints 7. and then slowly roll up to starting position. arms bent into your body. keeping your balance on the right leg. CARDIO – TOTAL CARDIO BODY BLAST Equipment: jump rope. Shadow boxing . Place a foam roller on the ground and sit facing away from it. Jump rope 2. active rest – 3 minutes at 50% MHR. etc. mat Exercises: perform each move for one minute without resting in between. legs extended in front of you. Shift your weight onto your right leg. Squat thrust 3. Brace your abs and lift your knee up towards your right shoulder while you turn your right shoulder into your knee. active rest – 1:30 minutes at 40% MHR. Do 5 reps. Kettlebell swing CRUNCH-FREE AB MOVES 1. Beginner – 30 minutes at 60-65% of maximum heart rate 2. Take 3 to 5 deep breaths. Intermediate – 1 minute at 80% MHR. Do whatever! Zumba. Roller backbend a. switch sides to complete set. Start standing with knees slightly bent. Intermediate – 45 minutes at 65-70% of maximum heart rate CARDIO – INTERVALS 1. Cross-knee strike a. go for a jog. Tire run 6. and repeat. Repeat. palms facing up. 5. medicine ball. 4 intervals/26 min CARDIO – MIX IT UP 1. Beginner – 30 seconds at 75% MHR. and hands in fists by your chin (“on guard” position). 4 intervals/18 min 2. Burpee spike 8. 5. leaving just the toes of your left food on the floor. do a video. Extend leg behind you. Lie back as you reach overhead.b. kettlebell.

palm facing down. before repeating in the other direction. turning your right heel slightly forward and keeping your knee soft. Repeat 20x with the left leg and 20 with the right 3. your back straight. Repeat 20 x with the left leg and 20 with the right. Bend both knees directly out over your toes. Lower left leg down to the ground and extend arm back to the ceiling. keeping your hand in a fist. without locking the joint. Start standing "on guard" and then step both feet wider than hip width apart. maintaining your balance on your right leg. 4. and hips steady. Start standing on guard. and repeat the sequence 10 times in total on the left side. scooping your abs in deeper towards your spine. Do this 20 times in total. and lower your body straight down. b. keeping your arms up on guard and chest facing forward. b. Start standing “on guard” and shift your weight to your right leg. Next. c. b. with your left foot forward. punching your right arm straight front. pressing your left shoulder down towards your left hip. Finish the move by bringing your upper body back to the middle. then 10 times on the right side. Abs Jabs a. reversing sides each time. do a 'cross' punch with your right arm: rotating your right hip forward and lifting your right heel off the ground. turning your toes out slightly. rotating fist palm down. Bob and weave circle a. turning your right hip forward as you punch up. lean your upper body to the left. . then quickly return your arm back to on-guard position. Next. inhale to lower) 2. without locking the joint. Then 'jab reach' your left arm up to the ceiling. elbow out to the side. Holding this deep plie position with your legs. bringing elbow out to the side. Side abs leg lift a. (Tip: exhale to lift. keeping your shoulders over your hips. c. Then come up and around to the right side. and straightening your spine. facing the side. and then repeat the jab reach with your right arm. leaning your upper body to the right.c. 'Jab' your left arm by punching straight front. round your back and shoulders forward. Keep your left toes lightly touching the ground and extend your left arm to the ceiling (keeping your hand in a fist). c. Lift your left leg up to hip height as you pull your left elbow down towards your hip. Put these 4 moves together as quickly as you can. and your abs pulled in.

rounding slightly though your back and drawing your abs in tighter to lift your knee into your body. 10 times with your left. balancing on your left leg with your left knee slightly bent.5. Next. Repeat 20 times with the right leg. Point your right foot off the floor and then bend your right knee into your chest. Repeat 15 times on the right. Front kick tabletop a. b. Start standing on guard. Lift yourself a few inches up off the floor with your arms and bend your right knee into your chest. 9. Front knee strike a. Hold for one count and then slowly lower. Place both hands behind your hips on the floor. keep shoulders facing straight ahead. while you turn your upper body. rolling all the way up through your back. Start lying on your back with your knees bent. Side kick plank . Start on all fours with your hands under your shoulders and your knees under your hips. extend your right leg back behind you and then bring the left back to meet it so that you are in a full plank pose (or the top of a push up position). push out through your right heel and extend your leg into a front kick (right leg should be level with your left) while you lift your hips up as high as you can. b. into a back kick. Repeat 10 times with your right leg. 6. Repeat 10 times in total. returning your right leg to start position. perform four cross punches across your body. Start sitting up on the ground with your knees bent. with your right leg behind your body (your right heel off the floor). b. feet flat on the floor about hipwidth apart. round your spine. draw your abs in tight and slowly roll back down to the floor. crossing your left elbow over the outside of your thigh. Bring arms back to on guard position. Bring your arms into 'on guard' and slowly start to round your spine as you sit up. 8. Bend your right knee and draw it up in front of you. looking up at the ceiling with your eyes. c. 15 times on the left. As you're rolling up. you should be sitting all the way up. Keeping both arms extended (elbows soft) and pressed into the ground. b. 20 times with the left. feet still flat against the floor). Back kick plank a. Cross punch roll up a. Next. alternating your right and left arm (by the last punch. flexing your right foot and drawing your abs in tight. feet flat on the floor. 7. flex your right foot as you press and extend your right leg behind you. fingers pointing in towards your hips. slightly rounding your back.

the floor. Repeat 15 times with the left leg. from the right and then down and around to the left (your elbows may come slightly off the floor at the top of your circle). as you bring your legs to the top of your circle and inhale as they lower to the bottom.a. b. Rotate shoulders to the left.) 3. FIRM ARMS AND ABS (5 MOVES) Equipment: 4-8 lb weighted ball. Prop your upper body up with your right elbow and bend your left arm into 'on guard'. Lie face up with legs extended toward ceiling. to prop your back up off the floor. Slide out a. b. and then switch sides to complete set. Return to starting position and repeat on right side to complete 1 rep. but not touching. Raise hips. Return to starting position. bringing the ball outside left hip. . Crescent circle a. tracing 5 circles to the left. two small towels. Bend your left knee back into your elbow as you lower your right hip back to the floor. a resistance tube 1. Get in plank position with hands on Valslides or towels. Keeping your hips stacked. Press your elbows into the floor with your hands in towards your body. Press left hand down as you slowly slide it forward . and point your toes. Reverse chop a. bracing your abs in tighter. lower to starting position. Brace your abs in tight and extend both legs out in front of you (keeping thighs together) so that legs are almost parallel to. knees slightly bent. push out through your left heel and extend your leg into a side kick (at hip height) while you simultaneously lift your right hip up off the floor. both hands in fists. Make 5 circles to the right and then reverse. Twist torso to the right as you raise the ball up at a diagonal to the right. (If this move is too challenging. Do 10 reps. Do 12-15 reps. 10. bring both knees into your chest (without sinking into your back). 2. try it with your knees on the ground. bending your knee into the left elbow. Hold a weighted ball with both hands in front of hips and stand with feet wider than shoulders. Try to exhale. Do 10 reps. feet flexed and arms at sides. Start seated with your legs bent and lower yourself back onto your elbows. Next. lift your left leg up. pressing down through your right elbow and lifting up through your right side. Slowly trace a circle in front of your body. b. palms facing down. Start lying on your right side with both knees bent and feet flexed. Next. 15 times with the right. Triple threat a.

lower to starting position. Extend arms . Next. Raise head and shoulders . palms facing up (tube should be taut). Bend elbows. and a foam roller . Lower back roll PERFECT POSTURE WORKOUT Equipment: a pair of 2-5lb dumbbells. resistance tube. Do 10 reps. Anchor a resistance tube around a high object (or in a doorjamb with the door closed) and stand facing it with feet hip-width apart. place feet on floor and extend arms straight up from chest. do these moves in order for a minute or more (depending on how tight you feel) 1. Leaning extension a. c. then extend arms to starting position. FOAM ROLL Equipment: foam roller. 5. Upper back roll 5. place hands behind head and bend knees 90 degrees. Do 12 to 15 reps.b. Curl knees toward chest. High curl a. Lean forward slightly (band should be taut). elbows bent and palms facing up. Do 10 reps. Hold a handle in each hand outside ears. a 6-10lb Body Bar. Last. curling hands toward head . mat Exercises: to increase flexibility. a stability ball. Do 12 to 15 reps. lower. Glutes roll 3. Hamstrings roll 2. Calf roll 4. knees slightly bent. Stand facing away from the resistance tube with feet shoulder-width apart. Shoulder blades roll 6. and then bend elbows again. Hold a handle in each hand at shoulder height in front of you. 4.

V-up 3. legs extended behind you. elbows bent 90 degrees and palms facing ground. Jump back to starting position and repeat. alternating sides. Repeat twice. 2. lower. alternating sides 3. Plank heel touch: Get in plank position with feet shoulder-width apart. Hold for 1 minute 2.Exercises: do 1 set of each of the first three moves in order. repeat. palms facing the ground (tube should be taut). hands in fists. 3. feet wider than shoulders. landing on left . Y raise: Hold a dumbbell in each hand and lie face down with belly centered on a stability ball.Keep upper arms parallel to ground and rotate shoulders back. Lie back so head. SEXY ABS WORKOUT Equipment: medicine ball. Lower bar to starting position and repeat. Russian twist 5. and upper back are on the roller. Slide out 4. mat Exercises: do 2 sets of 10-12 reps of each exercise. Side plank STRENGTH TRAIN – 5 FAST-PACED MOVES Exercises: perform each move at a fast pace for 1 minute without resting in between. Finish with the T stretch 1. Cross Jack: Stand with feet wide and arms extended at shoulder height out to sides. Return to starting position and repeat with opposite arm and leg. Right-angle press: Hold a Body Bar at chest height in front of you. Return to starting position and repeat. Switch the order every time you do the plan 1. T stretch: Sit in front of one end of a foam roller with knees bent and feet flat on the ground. Skater squat: Stand with feet together and arms at sides. Raise weights overhead. palms facing ground. and stand with feet shoulder-width apart . Continue. towel. Extend arms toward the ground to make a “Y. Sit on the ball and hold both handles shoulder-width apart at chest height in front of you. Jump and cross right arm over left at shoulder height in front of you as you cross right foot over left. crossing opposite arm and foot. Do 12 to 15 reps High row: Anchor the center of a resistance tube at chest height in front of a stability ball.” palms facing each other. Plank 2. Repeat. Do 12 to 15 reps. Jump to the left as you extend left arm behind you and bring right fist toward chin. Bend elbows. bringing bar behind your head. palms facing up . resting for up to 60 seconds between sets. Continue. taking up to a minute between sets 1. Bring right heel toward your butt as you reach back and touch it with left hand. then create a “T” by extending arms out to sides. drawing hands toward shoulders. 4. Do 15 to 20 reps. shoulders.

5. Push-up 3. Keep your back flat. Quick Form Tip: Focus on squeezing your inner-thigh muscles and drawing your abs in tight on the crossover tap to help with balance and control. Dumbbell hang pull THINNER THIGHS Exercises: do 15 reps of each move. dumbbell. alternating sides. medicine ball Exercises: do 1 set of 10-12 reps of each move without resting in between 1. arms down by your sides. while you bring your left leg across the front of your body and tap your left toes on the floor. and reach both arms on either side of your left foot. Scissor rush 7. back to back without rest 1. Kettlebell swing 2. Jump as you switch legs and arms. landing in a lunge with right foot in front. Side lunch to crossover tap: Start standing with your feet together. and bend your left knee. 4. .foot with right leg raised behind you. Jump back to position and repeat. Complete 15 reps on each leg. elbows bent. towel. Drop-squat punch: Stand with feet together. eyes looking straight ahead. then repeat in opposite direction. touching the ground with your fingertip. Continue. Continue. Immediately squat. elbows bent and hands in fists. Single-arm dumbbell snatch 4. Continue. Valslide mountain climbers 8. alternating sides. and hands in fists under chin. right hand in front of chest and left hand at hip. Take a wide step to the side with your left foot (your right leg should stay extended). Jump lunge: Lunge forward with left leg. pushing your hips behind you. punching with left hand. That's one rep. Jump feet out wide and squat as you punch forward with right hand . reaching both arms up to the ceiling. switching legs every jump. Thruster 6. Push off the left leg and shift your weight back into the right foot. Turkish get-up 5. just past your right leg. STRENGTH TRAIN – TOTAL BODY WORKOUT Equipment: kettebell.

Balance for one count and then lower back down into the lunge. Lateral plyo squats: Start standing with your feet together. 5. Progress into a faster speed when you're ready to advance. Don't let your knee extend past your toes). Quick Form Tip: As you stand back out of your lunge. heels pressed together and toes rotated out to the sides (about 45 degrees) . Your upper body should maintain the hinged forward position as you stand. don't let them roll in. and maintaining good posture. Push off the floor with both feet. lowering your body straight down to the floor. jumping straight up. Repeat 15 times and then switch to the other side. Do 15 switches (or alternating rear taps) total. lightly with your fingertip. Quick Form Tip: As you stand out of the lunge position. sitting back into a squat: press your hips behind you (as if reaching back for a chair) and keep your chest lifted and eyes forward. Next. into a deep "plie": bend both knees out over your toes. Quick Form Tip: Start slow to insure proper form on your landing (always keep your knees behind your toes on the front leg of your lunge). Plie slides: Start standing with your hands on your hips. Diagonal lunge: Start standing with feet together. jumping up and to the left.2. with your back straight. squeezing your inner thighs together. left leg back and lower into a runner's lunge. on either side of your right foot. See if you can touch the floor. If it's too hard to stand on one leg. focus on drawing your abs in tight. 3. bend both knees into a low lunge (be sure to keep your right knee lined up over your right ankle at the bottom of your lunge. This will help you balance at the top of the move. holding both arms in front of body. Step your left foot out (wider than hip-width apart). 15 times on the other. Land with your left foot stepping out to the side and back into your squat position. Repeat 15 times with the left. Your left knee should be pointed straight down to the floor (like a sprinter about to start running). 4. arms down by your sides. reaching your left arm towards your right foot and extending your right arm behind you. abs tight. Take a wide step with your right foot out to the corner of the room (at a 45-degree diagonal angle). Runner’s lunge to balance: Start standing with your feet together. 6. as you rise up out of the plie. Reaching towards your right foot with both hands and hinging slightly forward from your hips. try tapping your left foot lightly on the floor behind you as you stand up out of the lunge. scissoring legs midair. bending your right knee and reaching arms and upper body forward over your right thigh (your back leg should be straight. Quick Form Tip: Make sure your knees stay lined up over your toes on the plie. Quickly push off the floor with both feet. slide your left heel back in towards your right. Push off of the right foot to return to the starting position. 15 times with the right. Modification option: Don't go as low into the lunge. straightening your legs and returning to start position.Next. Repeat 15 times on one leg. and land back into a runner's lunge with your left leg forward. both arms reaching overhead. and aim to reach your hands to knee or shin level instead. Modification option: . press your weight into your right leg and push down through your right foot as you stand up out of the lunge. keeping your back straight and abs in tight . lifting your left leg off the floor and straight up behind your hip. Take a big step forward with your right leg. focus on one point on the floor in front of you. with your heel lifted off the floor). try quickly alternating your legs with a rear tap instead of the jump. Scissor power switch: Start standing with your right foot forward. Step your right foot out to the side (about hip-width apart) and bend your knees. If an injury prevents you from jumping. right arm reaching across. palms facing forward.

placing hands flat on either side of your right foot. hands clasped. step your right foot in between your hands. bend your knees (knees can open out to the sides slightly as they bend) and curl both heels in towards your body.Next. bend your left knee and draw your left leg in. Step right leg back to plank position and then repeat with the left leg. lightly tapping the back of your right knee with your left kneecap. leaning slightly forward with your upper body. bending your knee so that your right thigh is parallel to the floor. slowly extend both legs back out straight. 7. to really squeeze the backs of your thighs. From here. 9. Next. simply stay down in your squat position and step your feet quickly from side to side to raise your heart rate without the impact. Quick Form Tip: Be sure to keep your kneecaps lifted off the floor during the full movement. place your hands on top of your front thigh for more support.Instead of jumping. or a full plank. Next. Quick Form Tip: Press both arms down into the floor to avoid collapsing into your chest. almost to the floor (but not touching). Bend knee back in and lower it down. Plank to stand up: Start at the top of a push up position. bending your left heel in closer to your body. Quick Form Tip: If it's too difficult to stand up with your hands on the ground. Extend both legs straight out behind you. . Lift your left knee off the floor. Without letting your knees touch the ground. pointing your toes as the leg extends. Keeping your abs drawn in tight. shin and shoelaces facing forward . and tap your left foot on the floor behind you at the top . Press your shoulders down and lift both legs slightly off the floor. extend your leg straight out. Repeat 15 times total. Repeat 15 times total (Try doing another set of 15 before finishing the workout if you can). Do the same on the way back down. try doing two sets of this exercise before moving onto the next move). and keep your abs drawn in tight so that your lower back doesn't sag. Keeping your feet touching. lift left knee (keeping it bent) straight out to the side of your body. Quick Form Tip: Use your arms to get your momentum going and to help you push off the ground. pointing your toes and squeezing your heels together. 15 times on the right. 8. Quick Form Tip: Draw your abs in tight and try not to lean away from your legs as you lift it into your kick— press both arms strong into the floor. Prone hamstring curl: Start lying face down on the floor. 10. bend your elbows and stack your hands under your forehead. keeping hips square. Push your weight into your right foot as you slowly stand up out of the lunge. Kneeling roundhouse kick: Start kneeling on all fours (on carpet or a mat) with your arms extended under your shoulders and knees bent under your hips. trying to bring it up to hip height. keeping your back leg extended. Repeat 15 times on the left. Hip extension and cross: Start kneeling and bend both elbows down to the floor below your shoulders. Extend your left leg up and behind your body. then switch legs and repeat (if you want to really feel the burn. bend your right knee and lunge back down to the floor. pointing your toe. Extend left leg back out and repeat 15 times total. and imagine you are pressing your heels into something as you bend your knees in. Alternate legs for 15 reps total.

The stationary lunge: Start standing. Repeat the circuit 3 times total. Bend your knees and sit hips back into a low squat. sit back into your hips and lower body until thighs are almost parallel to the floor. lowering your body straight down. Bend your knees. and then. Take a big step behind you with your left leg. Do 15 reps on one side. 5. 6. crossing it behind your left leg (as if about to do a 'curtsy'). Slowly bend both knees. Slowly straighten back up and then lower your heels. and then your right (never letting feet come closer than hip width apart as you 'walk'). jump straight up. Repeat your jump again. Be sure to keep your abs drawn in and your back straight. Alternate landing your jumps in a narrow and wide squat. Land softly with your feet together. Start standing with feet slightly wider than hip width. keeping your hips under your shoulders and your back straight. 4.TIGHTER TUSH CIRCUIT Equipment: a pair of dumbbells (5lbs+) and a chair Exercises: perform these moves in a circuit doing 15 reps of each move (unless otherwise noted). feet together. landing with your feet wide next time. holding one dumbbell (at either end with both hands) in front of your chest. The plie squat: Start standing holding one dumbbell at either end with both hands. The in n’ out plyo squat: (No dumbbells needed for this move). Hold this squat position and 'walk' to the left. with your feet hip width apart. and your toes turned out about 45 degrees. and bend your knees. Make sure your knees open over. lifting your left heel off of the floor. The curtsy lunge: Start standing with your feet hip width apart. holding a dumbbell in each hand. and both knees are bent at 90 degrees. Take 15 steps to the left. Do 15 reps on both legs. then 15 back to the right. and then 15 reps on the other. bringing feet in and then out each time you lower. The walking squat: Start standing. 3. 2. balancing on the balls of your feet. take a big step back with your right leg. keeping your weight in your left foot. stepping out with your left foot. Always drop down and up out of your lunge instead. keeping most of your weight in your right leg. your toes as they bend. until both feet leave the ground. The Chair Squat: Start standing in front of a sturdy chair with your feet slightly wider than hip distance apart. Bend your knees. 1. Lift your heels off the floor. . lowering your body straight down until both knees make 90-degree angles. holding a dumbbell in each hand. keeping your back straight and knees behind your toes. Using your arms. and then stand back up. and sit back into a narrow squat position. being sure to keep your front knee in line with your ankle. shift your hips back and pretend you are going to take a seat. (Be sure to keep your front heel pressed into the ground and avoid lunging forward. Lower down until you are almost touching the chair. Keep your weight in your heels and don’t let your knees extend past your toes. Push down through your front heel as you slowly stand back up. with your feet slightly wider than hip width apart. Slowly bend your knees and lower your body straight down until your front thigh is parallel to the floor. but not past.

Place one dumbbell in between your knees and squeeze it with your inner thighs to hold it in place. Keep your arms and legs active and look forward or slightly up depending on your flexibility. and the front thigh should be parallel to the floor. away from your ears the entire time. Standing hip extensions: Start standing. upper body. Both knees should bend at a 90-degree angle. Kneeling kickback: Start kneeling on the floor. Flex your foot. with both knees bent and feet flat on the floor about hip width apart. which will pull your chest up off the floor. and then repeat. Slowly lower back down. Bend your knees and reach back with your hands to grab your ankles (Don't grab your feet). Bridge pose: Start lying down on your back. and 30 on the right. Take a wide step forward with your right foot as you bend your knees. Hold for 45 seconds before releasing everything to the floor and turning your head to one side. palms facing up. and keeping your back flat. Extend your left leg behind you. 2. Stand up out of lunge. squeezing into the dumbbell to hold it in place. with your hips lined over your knees and your hands directly under your shoulders (arms extended). Then repeat the move with your left leg. Repeat 15 times total. flexing your foot. pressing your hips to the ceiling. Keep your shoulder blades down. on all fours. lowering your body into a lunge. lift your right knee up behind your hip until your thigh is parallel to the floor. and curl your right heel into your body.7. and lift your leg until it is almost at hip height. Twisted chair pose: Stand with your feet and legs together. Bow pose: Lie face down on the floor and bring your hands alongside your body. Be sure to do 15 reps on the right leg. and legs up off the floor. Locust pose: Lie on your stomach with your arms alongside your body. middle back and then your upper back off the floor. and step your left foot into your right. 9. Bring your palms together in front of your chest. holding dumbbells on top of each shoulder. turning your head to the side. Rotate your spine to bring your right elbow to your left knee. Repeat two more times . then lower back. keeping your knee behind your toes. Slowly lower your knee almost all the way down to the floor. Try to keep your chest lifted the whole time. Slowly start lifting your pelvis. Place one dumbbell behind your right knee. Repeat three times 3. lift your heels up and away from your body. arms. 10. The walking lunge: Start standing with feet together. Lower the leg back down. YOGA 1. Keeping your legs hip-distance apart. stopping just before touching the ground. Hold for 30 to 45 seconds and then release. and 15 reps on the left. and turn your toes out slightly. Do 30 repetitions on the left leg. palms facing up. and then repeat. holding onto the back of a chair for balance. Hold for 30 to 45 seconds and then repeat on the other side. Begin to bend your knees and sink your hips down and back as if you were sitting in a chair far behind you. Lift your head. alternating legs each time. 8.

Press into your hands to lift your legs over your head. Slowly lift your legs to the ceiling one leg at a time. Bring your legs in the air towards the ceiling. If your feet do hit the ground. Sink your hips down and back as if you were going to sit on a chair. make sure your fingers are spread wide. Finally. Bring your elbows towards each other. Roll your shoulders blades toward each other and hold this pose for 45 seconds to 1 minute. Stay up on the ball of your back foot and lift your upper body so that you're standing straight up. Press your weight into your feet to lift your hips up towards the ceiling. Bend your elbows and lean on them by pressing them into the floor. Hold for 45 seconds to 1 minute. 7. then do what you did in Bridge pose and clasp your hands together. Holding your left knee into your chest let your right leg straighten out on the floor. Bring your hands. Turn your head to look over your left shoulder to complete your twist. Release and roll slowly back to the floor. walk your heels a little closer to body. Bring your arms alongside your body with your palms down. Keep your hips squared the entire time. Crescent lunge pose: Begin in downward dog pose. Hold for 30 seconds to 1 minute and then switch sides. 5. palms down. Easy spinal twist: Lie on your back and bring both knees in toward your chest. and switch sides. palms down.4. Bring your hands to your lower back for support. trying to roll your shoulder blades towards one another. as you did in Bridge and Shoulder stand. 8. Cross your arms at your elbows and wrists in front of your chest and hold for 45 seconds to 1 minute. Lift your chest up toward the ceiling so your back is arched. Clasp your hands together and try to roll your shoulder blades towards each other. Step your right foot between your hands. . Try to get as straight as possible by walking your hands close to your shoulders. Hold for 1 to 3 minutes 9. Eagle pose: Start in a standing position and bend your knees slightly. Press into your hands and lift your legs over your head. Plow pose: Lie on your back and bring your legs straight up in the air towards the ceiling. Reach down with your fingertips to see if you can feel your heels. If your legs do not touch the ground behind you. Lower your hips into lunge position and shift your weight onto the ball of your back foot. feet hip-distance apart and flat on the floor. drop your head back towards the floor behind you. Bring your arms underneath you and try to clasp your hands together (Don't worry if you can't do it at first). Bring both knees into your chest and repeat on the other side. under your butt. bring your hands to your back for support. Bring your bent left knee across your body. keeping your shoulder blades on the floor. Fish pose: Start lying down on your back. bringing your hands to your hips. Lift your right leg up and around your standing leg and hook your foot and ankle behind your left calf. 6. coming to Plow Pose. Repeat two more times. Keep your thighs parallel. 10. Shoulder stand: Lie on the floor on your back with your arms alongside your body. Palms should be facing each other. Come out of the pose. Bridge pose: Lie on your back with your knees bent. If not. Bring your arms above you and reach for the ceiling. shake out your legs.

Sign up to vote on this title
UsefulNot useful