Side Lunge to Knee Raise Twist
3 sets of 25 reps
Kelly Ann Charles
Start standing. Take a wide step out to one side and bend through the knee, toes pointing forward. Squat back so the torso becomes parallel to the floor and the tailbone is reaching back behind you. Opposite leg is extended straight, toes pointing forward. Press into foot of straight leg, as you push off foot of bent leg, bringing the knee towards the chest. Finally, twist the opposite elbow towards the lifted knee to squeeze through the side waist. That is one rep. Step out wide to the side again and repeat, building up to 12 reps, then switch sides.
Standard Moves presented by Puma.
Stork Stance Curl
Targets biceps, abs, and butt
- Loop the center of a resistance tube around instep of right foot once or twice; hold a handle in each hand.
- Balance on left leg and raise right leg as high as you can while still feeling stable. Extend arms forward, palms facing up. MAKE IT EASIER: Keep both feet on floor.
- Draw hands toward head, maintaining balance and keeping upper arms still. Extend arms again and repeat. Do 10 reps, then switch legs and repeat.
Lower body WORK! This is an intense booty challenge, so work up to it gradually. It’s body weight only, so no equipment is required.
Beginners: tap the back leg down throughout the move, but make sure your weight is predominantly in the front leg. The opposite foot should rest about 1-2 feet behind the squatting ankle. You can also keep the extended leg bent throughout the move and/or use a chair for balance.
Challenge: Aim for 20 reps (10 per side) and repeat 3 times per leg.
How To Do It
A. Stand, lifting one leg up behind you and bending the standing knee slightly. Sink down into a squat on the standing leg, lowering your chest towards the floor but keeping your eyes forward. Keep weight in the standing heel, and make sure your knees stay over the tops of your toes. The lifted leg is slightly behind you and bent at the knee. Back is flat and arms cross your body, like a hug.
B. Hold for a beat, and maintain your posture as you push through the heel, straighten your standing leg and extend your back leg behind you. Extend your arms to the back of the room, squeezing your shoulder blades and open your chest, like you’re flying.
C. Without tapping down, return to the single leg squat, sinking down slowly.
Repeat 10 times per leg x 3 sets.
Make the motion as fluid as possible and think form over speed. Find your balance and tap down when you need to! It helps to find a spot on the floor about 6 feet in front of you to focus on, and keep your abs pulled in tight for balance.
How to get abs for girls.
We all have this dream of having abs. Well, now, how about you read this and see if you are able to get ABS!
- The Plank (try doing it for more than 1 minute)
- Hanging Leg Raises
Twisting Hanging Knee Raise
- Incline Walking
- The bicycle work out
- Do Cardio as much as possible
- Most importantly as we know, WATCH WHAT YOU EAT!
- Lift your weight
- Drink WATER WATER WATER!
Yoga for the Splits
Print this out and practice these poses everyday to gain flexibility for the splits. Start by holding each pose for 30 seconds on each side. Work your way up to 1-3 minutes as your muscles start to open up. When you’re ready to try the splits use a block or pillow under your front leg for support until you feel ready to go without.
Need more help? Check out my favorite stretching videos.
Great tribe sports photoset
For this edit, I took information from one place : source
(Click the images to enlarge)
1. Wear flat-soled shoes and a belt (for your heavy sets at least)
2. Shins an inch from the bar and take a mixed grip
3. Arch your lower back, relax your upper back and keep your arms straight
4. Take the flex out of the bar
5. Initiate the pull by driving your heels into the floor
6. As the…
Brazilian Butt Workout
For anyone that is interested:
We all want a nice butt to make our skinny jeans look good. Try out this butt workout to tighten, tone and lift your butt!
20 Plie Squats
20 Donkey Kicks per side
20 Fire Hydrants per side
20 Circling Donkey Kick per side
30 Alternating Split Jumps
30 Alternating Sliders
30 Hips Lifts
20 Lunges Kicks per side
Do this 3x through for an awesome butt workout! I know your buns will be burning by the end of this