women

Bust a workout rut with a new total-body plan that will have you sweating and smiling.

The Plan

How It Works

Do each move in order for the recommended time.

You’ll Need

Nothing (not even shoes)!

Hammock

Warms up your entire body Kneel and sit back on your heels. Bend forward and extend arms overhead, palms on the floor [A].

Lift torso so you’re on all fours with hips over knees, and round your back. Look forward, arch your back, and pull your hips toward your hands as you extend legs [B].

Reverse motion to return to starting position. Continue for 1 minute.

Description: Hammock

Hammock

Hunter

Works butt, legs, core, and arms

Stand with feet hip width apart, knees slightly bent and arms crossed in front of chest, hands in fists [A]. Jump or step to the left, landing with feet wide, knees bent, and arms raised to shoulder height out to sides, left elbow bent and right arm extended; look to the right [B].

Step back to starting position and repeat, rotating to the opposite side. Continue at a quick pace, alternating sides, for 2 minutes.

Description: Hunter

Hunter

Diagonal Swing

Works butt, legs, and core

Stand with feet together, knees slightly bent. Bend forward from hips, crossing arms overhead, hands in fists [A]. Raise torso 45 degrees as you lift left heel and rotate shoulders to the left, extending right arm in front of you and left arm behind you [B]. Return to starting position; repeat, rotating to the right. Continue at a quick pace, alternating sides, for 2 minutes.

Description: Diagonal swing

Diagonal swing

Lunge And Kick

Works butt, legs, and core

Stand with elbows at chest height out to sides, hands stacked and palms facing floor. Lunge back with left foot as you rotate shoulders to the left [A]. Rise up as you kick left leg in front of you and extend right arm forward and left arm back [B]. Step back to starting position. Continue for 1 minute; repeat on opposite side.

Balance Leg Lift

Works butt, legs, core, and shoulders

Stand with feet wide and toes turned out, arms extended at shoulder height out to sides, palms facing floor [A]. Squat. then rise up halfway as you rotate to the right and bend forward from hips, extending left leg and right arm behind you and reaching left arm overhead [B]. Switch arms as you balance: continue, alternating arms, for 1 minute. Repeat on opposite side.

Description: Balance leg lift

Balance leg lift

Roll Down

Works core

Sit up tall with knees bent and feet on the floor in front of you, hip-width apart. Extend arms at shoulder height in front of you, palms pressed together [A]. Pull abs ¡n and roll back as you bring arms overhead, stopping just before shoulders hit the floor [B]. Immediately roll up to starting position. Continue for 1 minute.

Description: Roll down

Roll down

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