Superman, Side Elbow Plank Leg Lifts, Inner Thigh Lifts

Superman, Side Elbow Plank Leg Lifts, Inner Thigh Lifts

Want more?

Sign up for a 3-day trial.

Sign up
Plank to Squat Jump, Around the World Squat Jump, Jumping Lunges, Crunch to Single Leg Stand Up
Pike and Tuck Burpees
Donkey Kicks, Fire Hydrant, Elbow Plank Jumping Jacks, Plank Knee To Elbow
Elbow Plank Reverse Leg Lifts, Single Leg Bridge, Reverse Leg Lifts
Sled Push, Squat Jumps with Plate, Plank Hop
Jump Squat Variation, Jumping Lunges, Squats, Side Lunge with Kick
Long Jump
Description:

1.Lay on your belly with your arms and legs fully extended. Lift our arms and legs off the floor and hold on this position for 2 seconds. Repeat. 2.Start from a side-plank position with your elbow on the mat and your upper leg on the chair. Holding the bodyweight on your upper leg and elbow, begin lifting your lower leg up and down, contracting your abs. 3.Lay on your side with your bottom leg extended and your top leg over. Lift the top leg and lower it back down without touching the floor.

Muscle groups:

Back, Legs, Core, Quads, Upper Back

Equipment:

Fitness Mat

Trainer:

Amanda Murphy

Level:

Intermediate

Related materials

Scissors Variation, Side Plank Crunches, Side Plank Hip Dips, Reverse Crunches
0:15
Scissors Variation, Side Plank Crunches, Side Plank Hip Dips, Reverse Crunches

Abs, Core, Quads, Upper Back, Triceps, Biceps

Level: Intermediate
Knee to Squat Jumps, Squat With a Kickback, Pushup Variation
0:15
Knee to Squat Jumps, Squat With a Kickback, Pushup Variation

Back, Calves, Shoulders, Quads, Hamstrings, Inner Thighs

Level: Intermediate
One Leg Lunges, Pushups, Long Arm Crunches, Reverse Pushups
0:15
One Leg Lunges, Pushups, Long Arm Crunches, Reverse Pushups

Gluteus, Legs, Abs, Triceps, Biceps

Level: Intermediate
Basic Jump, Bell Jump, Side to Side, Side Straddle, Jumping Twists
5:00
Basic Jump, Bell Jump, Side to Side, Side Straddle, Jumping Twists

Gluteus, Calves, Abs, Core, Quads, Hamstrings, Obliques

Level: Intermediate
Berpee Variation
0:15
Berpee Variation

Back, Calves, Shoulders, Arms, Core, Quads

Level: Intermediate
Plank Knee to Elbow Variation, Mountain Climbers, Elbow to High Plank, Plank Jumps
0:15
Plank Knee to Elbow Variation, Mountain Climbers, Elbow to High Plank, Plank Jumps

Arms, Legs, Abs, Core, Quads

Level: Intermediate

More Workouts by Amanda Murphy

Side Leg Lifts Variation, Twisted Two Legs Lifts, Scissors
0:14
Side Leg Lifts Variation, Twisted Two Legs Lifts, Scissors

Legs, Abs, Core

Level: Beginner
Reverse Plank Bridge Variation, Crunches
0:13
Reverse Plank Bridge Variation, Crunches

Back, Abs, Core

Level: Beginner
Side Plank Leg Lifts, Elbow to High Plank, Plank Jumps
0:15
Side Plank Leg Lifts, Elbow to High Plank, Plank Jumps

Arms, Legs, Abs, Core

Level: Intermediate