Posted on December 01 2017
1. Walk Out to Shoulder Tap
How to: Start standing with feet hip-width apart (a). Reach down to touch the ground (try to keep your legs straight) and walk your hands out to a high plank position (b). Tap your left shoulder with your right hand, then your right shoulder with your left hand. Engage your legs, abs and glutes so your hips stay steady (c). Walk your hands back to your feet and stand up (d). Repeat.
2. Lunge to Front Pull
How to: Start standing with feet a little wider than hip-width apart, toes pointed slightly outward. Bring your arms straight up overhead (a). Lower into a sumo squat as your pull your elbows down and back by your sides (b). Stand back up, bringing arms overhead (c). Next, turn to your right as your bring your arms down to shoulder height and lower into a lunge, both knees bent to 90 degrees (d). Stand back up, bringing arms overhead (e). Repeat the turn and lunge, this time turning to your left side (f). Continue alternating sides with a front pull between each lunge.
3. Shuffle Side Punch
How to: Start standing with feet a little wider than hip-width apart. Hold your fists at your face like a boxer (a). Shuffle your feet, taking two steps to the left (b). Using your hips to help drive the movement, punch your right arm out to the side, palm facing downward. Then quickly bring your fist back to your face (c). Shuffle to the right two steps (d). Then punch your left arm out to the side, palm facing downward and then quickly bring your fist back to your face (e). Repeat.
4. Plyo Lunge with Bent Over Row
How to: Start standing with feet staggered so your left leg is in front, knee bent. Hinge forward at the hips about 45 degrees and straighten your arms out in front of you (a). Pull your elbows back, keeping them in close to your sides, then straight them back out to perform the row (b). Jump to switch your footing, bringing your right leg forward with knee bent (c). Repeat the row (d). Continue alternating your lunge stance with a row between each.
5. Boat to Side Plank
How to: Start sitting on a mat. Lean back about 45 degrees and bring your knees up into a tabletop position, arms straight out by your legs. You should be in boat pose with knees bent (a). Roll onto your left side to hit a side plank, legs out straight, elbow under your shoulder and creating a straight line from shoulders to hips to ankles (b). Roll back onto your butt to hit boat pose again (c). Then roll onto your right side to hit a side plank (d). Repeat, performing boat pose between each side plank.