Lift your right knee toward your chest (b). Hold for two seconds; lower and repeat with your left leg. That’s one rep.
MOVE 2 Inverted Shoulder Press
Place your hands on the floor outside your shoulders and raise your hips so that your torso (upper body part) is nearly vertical to the floor (a). From that position, bend your elbows to lower your body until your head almost touches the floor (b). Pause, then push back to start. That’s one rep.
Quick Tip: Place your feet on a step or bench to increase the challenge.
MOVE 3 Alternating Switch Lunge
Step your right leg forward and bend both knees to lower into a lunge (a). Press through your right heel to return to standing, keeping your foot lifted, then immediately step your right foot back and lower into a lunge (b). Press through your left heel to return to standing. That’s one rep.
Quick Tip: Make it easier by placing your foot on the floor each time you pass the starting position.
MOVE 4 Skater Hops
Stand on your left foot with your left knee slightly bent and your right foot slightly off the floor (a). Jump to the right and land on your right foot, bringing your left foot slightly off the floor (b). That’s one rep. Jump to the left and continue alternating as quickly as possible.
MOVE 5 Rotating T Extension
Start in a push-up position (a). Keeping your arms straight and your core engaged, shift your weight onto your left arm, rotate your torso to the right, and raise your right arm toward the ceiling so that your body forms a T (b). Hold for three seconds, then return to start and repeat on the other side. That’s one rep.
NOTE : Complete as many reps as you can in 30 seconds, then rest for 30 seconds before moving on to the next exercise (Rest 60 seconds at the end if you’re doing more than one round).