1. Cat/Cow
How to Do It: Start on all fours with hands beneath your shoulders and knees on the ground. Inhale, dropping your chest as you push your hips and shoulder blades back into cow position. Lift your chin and chest and gaze forward. For cat, exhale as you draw your belly button to your spine and round your back toward the ceiling like a cat.
2. Squat Jumps
How to Do It: Stand with feet just outside the shoulders and hangs behind your head. Squat, keeping your knees behind your toes. After holding this position for two seconds, jump vertically. Pull your toes to your shins in midair to prepare for landing. Be sure to land softly, with the hips back and down.
3. Lateral Bound
How to Do It: Stand on your right leg, with your left foot off the ground. Squat slightly on your right leg and use your leg and glute to jump laterally (to the left). Land on the opposite leg, maintaining balance. Hold for three seconds. Repeat to the other side.
4. Burpee
Why It Works: This total-body exercise gives you all the benefits of pushups while also challenging your cardiovascular system and ratcheting up the intensity of your workout.
How to Do It: From a standing position, squat, place you hands on the ground, and “jump” your feet out into a pushup position. Perform a pushup, and then jump your feet to your hands. Then jump as high as you can, throwing your hands over your head.
5. Mountain Climber
How to Do It: This movement mimics mountain climbing. Think of the ground as your mountain. Start in pushup position, with the balls of your feet on the ground. Alternate driving your knees forward to their corresponding arms and keep your hips down for the entire motion.
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