Long lever crunches-Lie down on mat with right arm and right leg extended. Return to starting position and alternate.Ħ. Holding weight up, bend upper body over in direction of lunge and tap elbow to knee. Side lunge with bend-Hold weight overhead. When you come up, bring one knee up and twist upper body in the direction of the knee. Squat rotations-Hold the dumbbell with elbows bent and hands in front of chest.
Fire legs back into push-up position (but don’t do a push-up). Squat thrusts-Begin with arms stretched out in the air. When in the lunge, lift the weight up over your head and reach back. Backwards lunges with back extension-Hold the dumbbell down in front of you and lunge back. Bring knee up while bring elbows down to meet. Standing knee crunches– Feet shoulder width apart, hold one dumbbell overhead with elbows slightly bent. The workout is composed of high intensity intervals divided into two fairly long circuits.ġ. Keep feet planted firmly and twist in each direction. With one hand, clasp around the other wrist. Return to starting position and alternate.ĥ. Stand with arms behind your head as if you’re being arrested. Bring your left foot up and forward like a front kick while bending at the waist to touch your toes with both hands. Standing straight up with hands together reaching to the sky. Squat down and cross arms to touch the floor.ģ. Begin with feet shoulder width apart and arms stretched to the sky. Basically, you are walking in place with exaggerated movements, bringing your knees up one at a time while simultaneously stretching the opposite arm into the sky.Ģ.
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