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Description:
1.Stand straight with your feet shoulder-width apart. Jump out into a plank position and perform a push-up. Then jump back up to the starting position. 2.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. 3.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. 4.Lay back on a mat with your shoulders on the mat, your knees bent, feet on the wall, and your palms on the mat. Start moving your gluteus up and down in a smooth and slow tempo. Extend one leg up, and repeat the movement. Then put your right feet on the left feet and continue moving your gluteus up and down. 5.With your toes spotting 45 degrees outwards, stand with feet slightly wider than hip-width apart. Your hips should be rotated outwards. Take a deep breat in and push your hips backwards lowering into a squat. Keep your core tight, back straight, and knees forward. Exhale while pressing back to a standing position.
Muscle groups:
Gluteus, Calves, Legs, Abs, Core, Quads
