Description:

1. Lie down on your fitness mat on the left side. Position your elbow directly under your right shoulder. Stuck your legs, knees, ankles, and feet together. Engage your abs and push your right elbow straight against the floor as you lift your gluteus and hips off the floor. 2. Step forward and lunge down partially. Begin pulsing up and down. Be sure that you are keeping a lunge position during the exercise. 3. Repeat the actions from the ex. 1. Then move your core up and down in smooth and controlled motion. 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. Extending to delax and lend into the squat again for another explosive jump. 5. Begin in a side plank position on a left side. Raise your right leg as high as you can keeping it as straight as possible. Then lift it down returning to the starting position.

Muscle groups:

Gluteus, Calves, Shoulders, Abs, Quads, Upper Back, Lower Back, Thighs, Obliques, Biceps

Equipment:

Fitness Mat