Making the Cut (37 page)

Boat Pose

Muscles Targeted:
abs, lower back, quads

Performance Description:
Sit on the floor with legs straight out in front of you; keeping them straight, raise your legs until they are at a 45-degree angle from your torso. Your torso will naturally fall back, but instead of letting the spine collapse, make a V shape with your body. Bring the arms out straight in line with the shoulders to balance yourself. Beginners, bend your knees if necessary, bringing the calves parallel to the floor; this is a Half Boat Pose.

Burpy

Muscles Targeted:
cardiopulmonary system, chest, shoulders, lower abs, quads, glutes, calves, transverse abs

Starting Position:
Start in a Plank position, with your feet a hip-width apart.

Performance Description:
Now, bend your knees and jump your feet up and in toward your hands so you land in a Squat position. From the Squat, jump straight up, launching your legs and arms as high in the air as possible. Land back in a Squat position on the floor. Then jump back into Plank pose, and repeat.

Tips:
Keep your pace as fast as possible, and make sure to keep your core tight. Don’t let your lower back dip when you jump back into Plank pose.

Butt Kick

Muscles Targeted:
cardiopulmonary system, hamstrings

Starting Position:
Stand with your feet a hip-width apart.

Performance Description:
Jog in place, but bring your heel up to your glutes each time you lift your foot.

Tips:
Keep your pace as fast as possible, and really try to kick yourself in the glutes.

Chair Pose

Muscles Targeted:
quads, core, shoulders

Performance Description:
Stand with your feet together so they are touching from big toe to heel. Lift up all your toes and let them fan out, then drop them down, creating a wide, solid base. (You can separate your heels slightly if your ankles are knocking together uncomfortably.) Bend your knees until your thighs are almost parallel to the floor and your knees are directly over your ankles. Keep your glutes low. Bring your arms up toward the ceiling. Bend your back slightly, and hold this position while breathing deeply.

Crab Walk

Muscles Targeted:
shoulders, back, glutes

Performance Description:
Lower your body into a supine position, face up and hands out to your sides eight or ten inches from your shoulders. Push yourself up into a “crab” or “bridge” position. Your legs should be bent with feet positioned just below your knees. Walk forward and backward in this position for as many “steps” as you can without collapsing.

Crunch (Basic)

Muscles Targeted:
rectus abdominis

Starting Position:
Lie on your back, knees bent and feet flat on the floor about a hip-width apart. Place your hands behind your head so your thumbs are behind your ears. Do not lace your fingers together. Keep your elbows open and out to the sides. Keep your chin up and off your chest.