Description:

1.Stand straight with your feet shoulder-width apart and flat on the floor. Keep your knees straight, and your toes in slighllty (7 degree angle) out position. Bending your knees and hips simultaneously begin to squat down as you are sitting on a chair. While lower, travel your knees towards your toes and your hips - backward in order to keep the center of gravity over your feet. Then push through your feet and get back to the starting position. 2.Making a large step backward, lower your hips. From this position jump up and switch leg positions. Then jump again and return to the starting position. 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 ground slowly. Straighten your arms to lift your core up, exhailing. 4.Put your hand behind you on an elevated surface. Start lowering yourself until your arms are almost parallel to the floor. Push up until your arms are straight. 2.Lay face down on the mat. Rest your elbows on the floor and lift your feet to an elevated position (like an armchair, chair, or bench).

Muscle groups:

Gluteus, Legs, Abs, Core, Quads, Upper Back, Triceps, Biceps

Equipment:

Step, Yoga Mat