V- sit : Sitting on the floor with abs tucked in, slowly balance yourself on your butt only lifting your legs into a “v” angle. Hold for about 1 min – or as long as you can. To make it harder and challenge yourself you can always move your arms in a “running motion” back and forth. Or work on lowering your legs up and down without letting your heals touch the floor.
Toe taps – Find something that gives you a little step, whether you make your own out of a bench or use an actual step on your porch. As fast as you can your going to alternate legs and only tap your toes on the step. Do as many as you can for 30 seconds, rest for 10 seconds. Do 8 sets!
Plank – basic planks. Balance yourself on your toes and forearms for as long as you can. Try to complete 3 sets. Note: your core should be the only thing holding you up…
Single Leg Squat with a Kick- you can do this on a step like she is in the picture, but its not necessary. You’re going to do a basic squat, driving your butt back and as you come up, kick out one leg balancing on the other leg. Repeat on other side. That’s one rep. So 3 sets. 15 reps.
Lunges! 3 sets . 20 reps for each leg. (40 total per set)
Mountain Climbers – in push up position, without letting your knee hit the ground, drive knee towards shoulder as fast as you can alternating sides. do as many as you can for 30 seconds. 10 seconds rest. Do 8 sets.
Burpees – oh the basic burpee from grade school… have fun! Do 20
High knees – as fast as you can, this is like a “standing mountain climber”. 30 seconds, 10 seconds rest. do 8 sets.
Stand with feet slightly wider than shoulder-width apart with toes turned out, holding lighter dumbbells vertically in front of thighs.
Keeping abs tight and torso tall, bend knees 90 degrees; keep knees aligned between second and third toes and weight in heels.
Press back to start; squeeze your glutes. Do 15 reps. 4 Sets
Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core.
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position. 4 sets. 12 on each leg.
Single -Leg Deadlift
Stand with feet hip-width apart, holding a dumbbell in each hand, palms facing front of thighs.
Hinge forward at hips 90 degrees as you lift extended left leg behind you so that body is parallel to floor from head to left heel, arms hanging down.
Return to start. Do 15 to 20 reps. Switch sides and repeat. Do 3 sets.
Bulgarian Split Squat
Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg.