Description:

1. Stand on a mat with your knees. Keeping your back straight, lower your gluteus to your hips. Then explosively jump up to your feet. Now drive through your calves, quads, and gluteus to perform a squat jump. 2. Stand with your legs wider than hip-width apart. From this position, squat straight down. Standing up, do a kick back with the left leg. Repeat making the kick with the right leg. Make sure that you are standing up straight when you do a kick back. 3. Put your hands and toes on the mat. Keep your arms straight, but don't lock your elbows. Align your feet making the straight line with your arms and core. Inhailing, bend your elbows and lower your chest to the bench slowly. Straighten your arms to lift your core up, exhailing.

Muscle groups:

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

Equipment:

Fitness Mat