Description:

1.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. 2.Stand on your knees and hands (tabletop position). Begin to bring your knee under the chest, switching the legs each time. 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. 5.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 keet the center of gravity over your feet.

Muscle groups:

Gluteus, Calves, Arms, Legs, Core, Quads

Equipment:

Fitness Mat