Alternate between 30 seconds of knee-ups and 30 seconds of kick-backs for 2 minutes. Then complete each exercise for two minutes. End with 2 more minutes of alternating knee-ups and kick-backs.
Lizard Plank Part I: Start in plank position with hands directly under shoulders and arms straight. These are great for lower abs, inner and outer thighs, and the bum.
Lizard Plank Part II: Lift the right foot off the ground at a 45 degree angle. Bend your right knee up towards your right shoulder. Hold, then return to starting. Alternate sides for 2 minutes
Extended Leg Bridge Pose: lay on your back with feet flat on the floor. Tuck shoulders under and lift torso off the ground. Lift leg straight in the air, keeping hips straight. Hold 1 minute per side
For advanced extended leg bride pose, continually lower your body towards the ground, then slowly rise back up. Complete for 1 minute per side.
Classic Squat: stand with legs shoulder width apart and arms bent in front of you. Slowly bend down, bringing the bum out. Hold in the bent position and rise up. Continue for 1 minute
Resistance Band Squat: get into squat position and place the resistance band evenly under each foot. Hold the band in each hand and complete as many squats as possible in 1 minute.
Plié Squat: Stand with feet shoulder width apart and rotated feet outward. Slowly bend as low as possible while keeping bum tucked in. Rise up and continue for 1 minute.
Extend arms out to the side to increase the difficulty of the Plié squat.
Chair Kicks: for intermediate, set a chair facing towards you. For advanced, set a chair facing away from you. Kick one leg, then the other straight over the chair. Continue for 2 minutes.
Fire Hydrant Kick: get on hands and knees with a straight back and arms under shoulders. Lift the right leg so the thigh is parallel to the floor and the knee is bent at 90 degrees.
Fire Hydrant Kick Part II: rotate the leg out so your leg is like a dog's at a fire hydrant. Be sure to keep hips even and shoulder down.
Fire Hydrant Kick Part III: bring the leg in towards your right shoulder, hold, then bring back to the first lifted leg position (part 1) continue for 1 minute per side without lowering the leg.
You are almost done! Now, alternating between 30 seconds of knee-ups and 30 seconds of Kick-backs for 2 minutes! For more health as fitness tips, check out penandkeyboard.com