Plank knee-tuck
Areas trained
Stomach, shoulders, legs
Technique
·
Begin in plank position with your hips lifted
slightly higher than your shoulders and your back straight.
·
Jump your feet forward, lifting your hips and
bringing your knees toward your chest. Keep your hands in the same place on the
floor.
·
Jump your feet back, straightening your legs and
landing in the start position.
Swing
Areas trained
Thighs, bottom, shoulders, stomach
Technique
·
Begin in a squat position, holding a kettlebell
or the top of a dumbbell with both hands (keeping your arms straight) in the
space between your legs.
·
Push through your hips and knees, lifting your
chest upwards, and use this momentum to swing the weight up to chest height.
Keep your arms straight.
·
Immediately squat down again, swinging the
weight between your legs, and repeat in a continuous motion.
Squat and upright row
Areas trained
Legs, bottom, shoulders, upper back
Technique
·
Start standing with your feet hip-width apart,
holding a dumbbell in each hand, arms by your sides.
·
Squat down so that your hips are just slightly
higher than your knees.
·
Straighten your legs, and at the same time bring
your hands up to your shoulders, pulling your elbows out to the sides.
·
Lower your arms and repeat.
Press and knee raise
Areas trained
Rear upper arms, shoulders
Technique
·
Begin with your feet about hip-width apart,
holding a dumbbell in each hand at shoulder height.
·
Press your right hand straight up, and at the
same time bend your left knee to 90 degrees, level with your hip.
·
Lower your arms and leg then repeat on the other
side.
Skater jump
Areas trained
Thighs, bottom
Technique
·
Begin standing with your knees slightly bent and
your arms hanging by your sides.
·
Stretch out your right leg and squat down so
there’s a slight bend in your left leg, jumping up and landing with your right
leg bent and your left leg
·
Push through your left leg, jumping up and
landing with your right leg bent and your left leg straight. Repeat.
