Description:

1.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. 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.Stand on your knees and hands (tabletop position). Begin to bring your knee under the chest, switching the legs each time. 5.Lie back on a mat with your legs liftted perpendecular to the ground. With your lower spine resting flat on the mat, contract your abs and curl your upper body lifting your shoulder blades.

Muscle groups:

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

Equipment:

Fitness Mat