Lunge to Push-Up
Targets: chest, shoulders, arms, abs, butt & legs
-Stand with feet hip-width apart, hands on hips. Step forward with right leg and lower into a lunge, both knees bent 90 degrees.
-Lean forward over right thigh and place hands on floor on either side of right foot. Step right foot back so that you’re in full push up position and then bend elbows, lowering chest toward floor.
-Press up, bring right foot forward again, rise up into a lunge and step back to return to start.
-Switch legs and repeat. Do 10 reps, alternating sides.
Targets: abs, butt & legs
-Balance on right leg, left leg bent with foot slightly off floor in front of you.
-With hands on hips extended in front of you fro balance, lower into a squat on right leg, keeping right knee aligned with toes.
-Maintaining squat throughout, extend left leg out to left, toes facing forward and foot flexed; lower left leg.
-Do 10 reps, then switch sides and repeat.
Targets: back & abs -Lie face down with arms and legs extended off floor, palms facing down.
-Keeping head, arms and legs lifted, roll over so you’re face up.
-Place hands behind head and bring upper body and knees toward each other in a crunch. Extend arms behind head and legs forward and roll over so that you’re face down again.
-Continue rolling across floor, doing a crunch every time you’re face up.
-Do 10 crunches, then reverse direction and repeat.
Targets: chest, back, arms & abs
-Get in an inverted V position on floor with feet hip-width apart, hands shoulder-width apart and hips up.
-Bend elbows out to the sides and lower head and shoulders toward floor between hands.
-Lower hips toward floor as you bring upper body forward and up so that chest faces forward and arms and legs are straight.
-Reverse motion to return to start, do 10 reps.
Targets: back, chest, arms, abs, butt & legs
-Get in full push-up position on floor, arms extended with wrists under shoulders, body forming a straight line head to heels.
-Step right foot forward to bring right knee toward right elbow as you reach forward with left hand.
-Switch sides, bringing left knee toward left elbow as you reach forward with right hand.
-Remaining in crouched position throughout, continue crawling forward for 30 seconds and the reverse movement to return to start.
Targets: abs, butt, legs
-Balance on right leg, left leg bent and raised behind you slightly. With right hand on hip, lower into a squat on right leg and reach left hand toward right toes.
-Rise up, keeping left foot off floor and reach left arm forward.
-Reach left arm overhead and lean back slightly as you extend left leg forward. Hold for 1 count, keeping abs tight, and then lean over to touch toes again.
-Do 10 reps, then switch legs and repeat.
Targets: back, shoulders, arms, abs & butt
-Sit on floor with hands behind hips and knees bent, feet flat. Lift hips into tabletop position so that ankles are aligned under knees and wrists are aligned under shoulders, fingers pointing forward or slightly out to the sides.
-Walk forward 4 steps, then stop and extend right leg up as you reach left hand toward right toes. Switch sides and repeat, then continue walking forward another 4 steps.
-Continue for 30 seconds to a minute, then reverse the direction to return to start.
-Lie on left side next to a wall with back facing the wall, head resting on left hand, right hand on floor in front of body for balance. Extend legs forward so that they’re slightly in front of body.
-Press right heel back against wall behind you, foot flexed with toes pointing forward. Keeping hips and shoulders squared forward, keep pressing heel against wall as you slide foot up as far as you can. Lower leg, still pressing heel, to start position.
-Do 10 reps, then switch sides and repeat.
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