Friday's Moves

Friday’s Moves

Warm up for 5 minutes with any type of cardio, then do 2 sets of 10-12 reps of each move in order, resting up to 30 seconds between reps.

1. Balance squat and row (works legs, butt, and back)

· Tie a resistance band at ankle height around a sturdy object, hold the other end in your right hand, and step back until the band is tight.

· Lift right foot and balance on left.

· Squat on left leg as you hinge forward at your hips and extend right arm in front and down.

· Straighten right leg as you pull right hand toward rib cage.

· Repeat; switch sides to complete set.

2. Squat jump (works legs, butt, and shoulders)

· Stand with feet wide, toes turned out slightly, and hold a 2 pound medicine ball in front of chest with both hands.

· Squat until thighs are parallel to the floor, then in one movement, jump up, extending your arms and pressing the ball overhead while pulling your legs together.

· Return to start position, then immediately jump again.

3. Stork curl (works butt, legs, and biceps)

· Hold a dumbbell in each hand, palms facing out, and stand 2 feet in front of and facing away from a step.

· Place right toes on the step.

· Bend elbows 90 degrees and rotate forearms out from the midline of your body, palms facing up.

· Lower into a lung as you curl the weights toward your shoulders.

· Return to start position and repeat; switch sides to complete the set.

4. Recumbent bicycle (works abs)

· Sit on a bench, knees bent so shins are parallel to the floor and lean back 45 degrees.

· Place hands behind head.

· Straighten right leg, toes pointed, and draw in left knee.

· Switch sides to complete 1 rep.

· Continue, alternating legs.

5. Tripod hover (works core and butt)

· Get in plank position and lower onto your forearms, elbows aligned under shoulders and palms flat on the floor, abs pulled in tight.

· Lift your left leg and place left toes on top of right heel.

· Hold for 10-15 seconds, then switch sides to complete the set.

6. Applause push-up (works chest, shoulders, and arms)

· Get in plank position with thighs on top of a ball.

· Bend elbows, lowering chest toward floor, then push up as hard as you can, clap your hands and repeat.

7. Dip ‘n’ twist (works triceps and shoulders)

· Sit on the edge of a bench, holding the edges near your hips, knees bent and feet flat on the floor.

· Straighten arms and scoot butt forward off bench.

· Bend elbows 90 degrees, lowering hips.

· Straighten arms, then reach right arm across body and touch the side of the bench near left hand to complete 1 rep.

· Return to start; repeat, reaching to right side. Continue, alternating sides.