Description:

1.Stand with your feet shoulder wide and knees slightly bend. Bend your knees and squat down engaging gluteus, quads, and hamstrings to push the body up and off the floor. 2.Start with the plank position with your arms extended, hands under the shoulders, and your feet together. Your body should be in a straight line from your head to your heels. Engage your abs to protect your lower backfrom injury. Jump off feet wide to each side as you are doing a horizontal jumping jacks. 3.Stand with your feet shoulder wide and knees slightly bend. Bend your knees and squat down engaging gluteus, quads, and hamstrings to push the body up and off the floor. While you are lowering to the floor try to touch your left foot with your right hand. Repeat with the opposite foor and palm. 4.Starting fron a high-plank position jump and get into a squat position. Then jump your feet back and return to the high-plank position.

Muscle groups:

Gluteus, Calves, Arms, Legs, Abs

Equipment:

Fitness Mat