Sumo Squats, Side Plank Leg Lifts, Side Lunges, Squat Jumps

Sumo Squats, Side Plank Leg Lifts, Side Lunges, Squat Jumps

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Side Plank High Knee Lifts, Side Elbow Plank Lifts
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Side Plank, Elbow Plank, Reverse Plank Leg Lifts, Elbow Plank Leg Lifts
Side Plank
Lunge Jumps Variation, Pushups, Step Jumps, Pushup Variation with Jumps, Pushups with Reverse Leg Lifts
Description:

1.With your toes spotting 45 degrees outwards, stand with feet slightly wider than hip-width apart. Your hips should be rotated outwards. Take a deep breat in and push your hips backwards lowering into a squat. Keep your core tight, back straight, and knees forward. Exhale while pressing back to a standing position. 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.Step out to the side and get into a semi-squat position. Squeeze your gluteus as you press yourself back to start, keeping the weight in your right leg. Continue moving from left to right for the desired number of repetitions. 4.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.

Muscle groups:

Gluteus, Calves, Legs, Core, Quads

Equipment:

Fitness Mat

Trainer:

Rachel Richardson

Level:

Intermediate

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