Side-Kick Squat, Curtsy Squat, Squat Walk, Frog Squats, Squat Pulse

Side-Kick Squat, Curtsy Squat, Squat Walk, Frog Squats, Squat Pulse

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Side Elbow Plank Side Leg Lifts, Twisted Leg Lifts, Long Arm Crunches
Vertical Leg Crunches, Bench Jump Over Hands Secured, Double Leg Lifts, Twist Crunches
Pushup Variation
Pushups with Jumps, Reverse Pushups with Forward Leg Lifts, Downward Facing Dog, Jumps, Plank Jumps, Elbow Plank Variation
Single-Leg Row - Right, Single-Leg Row - Left, Seated Row, Concentration Biceps Curl, Standing Chest Press
Plank Variation, Plank Jumps, Plank Jumping Jacks, Plank High Knee Lifts, Elbow Plank Side Leg Lifts, Elbow Plank Reverse Leg Lifts, Elbow Plank Hip Twist, Pushups
Knuckle Push-Ups, Pushup Plus, Extension Plank, Russian Twists, Triceps Dips
Description:

1. Stand with your feet shoulder-width apart. Do a squat and then rise back up. Lift the left leg to the side. Repeat this movement but lift the opposite leg to the side. 2. Stand tall with your arms on your hips. Lower your body doing a squat and cross your left leg behind your other leg. Stand up and repeat the exercise but cross the right leg now. 3. Start with a squat position down. Your hand behind your head. Walk straight being in a squat position. 4. Start with an upright position, with your knees slightly bend and your feet shoulder-width apart. Do a squat, with your hands together in front of you. Keep your knees bent so you don’t raise the whole body up. Repeat this movement. 5. Start with your feet hip-width apart. Do a squat and hold it at the bottom as you pulse a few inches up and down. Don’t do a deep squat, it should be short and intensive movements.

Muscle groups:

Gluteus, Calves, Abs, Quads, Hamstrings, Obliques

Equipment:

No Equipment

Trainer:

Jacob Nelson

Level:

Intermediate

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