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.Lay on your back with your knees bent and feet flat on the floor. Place your hands behind your head, so that your thumbs are behind your ears. Hold your elbows out to the sides. Gently pull your abs inwards. Curl up and forward, so that your head, neck, and shoulders lift off the floor. Hold for a moment at the top of tthe movement and then lower backdown slowly. 3.Stand with your knees and hands on the ground (or you may use a step or a bench). Keeping your arms straight, lift your right leg up, then put it down and repeat with the left leg. 4.Step back with your left leg and lunge. Standing up, kick your left leg forward. Return to the starting position and repeat with the right leg.

Muscle groups:

Gluteus, Calves, Legs, Quads

Equipment:

Fitness Mat