![]() ![]() Then lift one hand and kick the opposite knee under your body as you rotate your chest open toward the ceiling. ![]() Crawl a few steps on each side (based on the space you have). Keep alternating sides, making sure the opposite arm and leg step at the same time. Begin to crawl forward stepping one hand and the opposite foot forward. Your knees should be just a few inches off the ground. Move quickly alternating staggered stance squats on each side.īear to Crab Crawl: To do the Bear to Crab Crawl, start on your hands and the balls of your feet with your hands under your shoulders and knees under your hips. Then jump back into a plank center, do a push up and jump into a staggered stance on the first side. ![]() Push back up and as you come up to the top of the plank, jump your feet in so you can come into a staggered stance squat facing to the left. Beginners can remove the push up or perform it from their knees. Perform a push up with your body moving as one unit to drop your chest to the ground. From this squat position, place your hands down in front of you on the ground and jump your feet back into a plank so that you are now in a plank pointing straight ahead. You won’t want to stand up at any time once you start but will just pop back up into this squat. Then squat down to about parallel to the ground. Stagger your back foot slightly forward of your front foot. Switch Stance Burpee: To do Switch Stance Burpees, look straight ahead but rotate your body to the right so your feet are angled forward but facing slightly right. (You may add an extra 40 seconds between rounds if needed so that you don’t have to pause or rest during the 30 seconds of work.) Rest 1-2 minutes between circuits.ģ0 seconds Diagonal Skaters to High Knees Complete 2-4 rounds through each circuit without resting extra between rounds. Set a timer for 30 seconds of work and 10 seconds to rest and transition between moves. ![]()
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