PAGE 2

CIRCUIT 2


Alternating Lateral Lunge
Do 12–15 reps on each side.
1. Stand with feet together, feet and knees pointing forward. Step your right leg out to your right side and sit back into your right hip, sticking your butt out slightly and keeping your left leg straight. Your right hip, knee and ankle should be in one straight line to the floor. Hold the lunge for 2 seconds, feeling your right glute and left inner thigh doing the work.
2. Push through your right heel to come back to a standing position, and repeat on the left side.

Sumo Squat Jump/Heel Touch for 45 to 60 seconds
1. Start in a sumo squat position, feet wider than shoulder width apart, toes turned out to 45 degrees. Your feet and ankles should be in one line to the floor, and your butt should be sticking out slightly behind you.
2. Driving from your heels, hop forward (just a half-foot hop is plenty) and land back in sumo squat, then jump up and tap your heels together in the air, once again landing in a sumo squat position, then hop back to where you started, and repeat.

Panther Walks/Core Stabilization for 60 seconds
This movement can take a while to get the hang of, so go slowly at first to make sure your form is correct.
1.Start on all fours, wrists under shoulders, knees under hips. Lift your knees 2 inches off the ground, keeping your back flat.
2. Keeping your knees 2 inches off the ground, move your right hand and your left foot forward about 2 inches, then follow with your left hand and right foot. Move forward a total of three times with each hand/foot. Then repeat the same movement and number of reps going backwards.
3. Once you've completed one set forward and back, keep your core tight while you tap your left knee with your right hand, then tap your right knee with your left hand. Do three taps with each hand. Repeat the entire sequence.


Dips Off the Floor
Do 10 full repetitions, 5 pulses all the way down/halfway up, and 5 full reps to finish.
1. Sit on the floor with your hands and feet planted on the ground, your wrists under your shoulders, hands pointing forward, knees bent.
2. Lift your hips high and shift your weight over your hands. Be sure to open your chest and roll your shoulders back.
3. Bend your elbows to perform the dips, shooting your elbows straight back as you lower down. You should feel this in your triceps.

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