Don’t forget to stretch before and after these exercises!
- Spiderman lunges
Targets: Thighs and inside of legs
Technique: On hands and toes, tighten abs; lift left foot and bring it up toward left hand. Right leg stays extended behind you. (Beginners should go halfway between the arm and the waist. As mobility increases, move foot up to the hand.) Hold for two seconds. Return to the start and stretch right leg forward. Complete six full sets.
- Jump squats
Targets: Legs – Conditions and fat burn
Technique: Start with your feet a bit wider than shoulder-width apart. Put your hands behind your head with your fingers interlocked. The direction of your jump will be vertical. Start by standing tall, then coming down into a squatting position with your thighs slightly higher than your knees. Quickly explode into the air for maximum height. In mid-air, your body should be as straight as a stick. Land in the squat position and pause for a moment.
- Up-down plank
Targets: Core and arms
Technique: Starting on your elbows and toes, or for Level 1, on your knees, engage your core before you start. Keep your hips as still as possible, push up with one hand then the other until you are propped up in a push-up position. Lower back down to your elbows one arm at a time. Halfway through, change your leading arm so you strengthen the other shoulder as you press up to your hand.
- Lateral lunges
Technique: Position your feet on the floor so they’re hip-width apart with your toes pointed directly forward. Lift your right leg and step to the side. Once your foot is fully planted, push your hips back and bend your right knee to lower into a lunge. Descend until your right thigh is about parallel to the floor, then extend your hips and knee to come back up. Return your right foot to the starting position and then perform the next repetition, this time stepping to the side with your left foot. Continue back and forth until you complete all of your desired repetitions.
- Mountain climbers
Technique: Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds
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