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Start in a tabletop position. Step your right foot forward to the outside of your right hand, then step your left foot forward to the outside of your left hand (your hips should be lifted). Lower your right knee back to start, then your left knee. Repeat.
Tip: Try to do this at a quick pace to get your heart rate up at the start of the workout–but don't go so fast that you lose your balance.

Lunge Tap
From a tabletop position, step your right foot forward so it's in front of and just outside your right hand. Extend your left leg out behind you, so you're in a lunge position with both hands on the floor. Now, keeping your hands on the floor, lift your front toe, straighten your knee and shift your hips back until both legs are straight. Come back into the lunge position and repeat.
Tip: If you can't fully straighten your front leg while you move your hips back, that's fine. Only straighten it as much as feels comfortable.

Side Plank Heel Flap
Get into a side plank position on your left side, hips lifted off the floor. Lift your top leg, bend your knee and tap your toes to the floor in front of your stationary leg. Then, keeping your knee bent and facing forward, lift your foot toward the ceiling.
Tip: Make this move easier by putting your right hand on the floor in front of your torso for extra stability. If you're feeling strong and steady, lift it toward the ceiling instead.

Single Foot Hops
From tabletop position, lift your hips up toward the ceiling, straighten your legs, then bend your left leg and lift your left foot off the floor. Jump your right leg to the right side, then to the left. That's one rep.
Tip: Try to keep your shoulders directly over your hands the whole time instead of letting them shift backwards toward your feet.

Forward Hops
Get into a forward bridge position, with your hands on the floor, feet together on the floor and your hips lifted toward the ceiling. Hop your feet about a foot forward, splitting them in the air so they land wider than shoulder width apart. Jump them back to starting position and repeat.
Tip: Again, aim to keep your shoulders directly above your hands. And remember that you don't have to jump your feet as far forward as your hands–just a foot will do.

Flick Cross Kick
Starting in tabletop position, bring your right foot forward so it's just behind and to the outside of your right hand and your knee is bent at 90 degrees. Press your weight into your right leg as you lift your left leg off the floor and bring your hips forward and up, so your weight is supported by your right leg and both arms. Then kick your left leg behind your right leg. Bring your left knee back to the floor, return to tabletop position and kick your right foot back behind you. That's one rep.
Tip: There are a lot of moving parts to this one, so go slowly until you get the hang of it.

Back in Double Side
From tabletop position, lift your right foot off the floor and kick it back behind you. Then do two quick kicks out to the side. That's one rep.
Tip: Don't let your weight shift to the left as your kick out to the right side. Keep it centered and evenly distributed between your hands and your left knee.

Side to 45
Start in tabletop position with your knees together. Lift your right leg and kick it out to your right side, then bring your knee back to the floor. Lift your left leg and kick it out behind you and to your left, then bring your knee back to the floor. That's one rep.
Tip: Try to keep your back flat and avoid arching during and between both kicks.

Hip Shimmy
Get into a plank position with your feet wide. One leg at a time, bend your knee and bring your knee toward the floor, then switch. That's one rep.
Tip: Do this one as quickly as you can while maintaining good plank form, meaning your hips aren't rising toward the ceiling, your shoulders are directly over your hands and you're squeezing your core tight.

Donkey Switch
From your front bridge position (hands on the floor, hips toward the ceiling and feet together), kick your right foot up off the floor, then your left foot, aiming to get your heels to your butt. Bring your feet back to the floor one at a time. That's one rep.
Tip: You want to do this quickly but controlled. You should never kick so hard that you feel like you might tip over your shoulders.

Videos courtesy of Nicole Winhoffer


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