If you have been a long time gym- goer or simply feel that you need more of a challenge, here are some modifications to suit your level. I recommend repeating this plan 3-5 times.
– Using the same description as in part one, step up on the stable chair, but this time quicken your pace and do it for one minute.
-Use the traditional dip motion and add a new level of difficulty by taking one foot off the ground and extending it out in front of you. Note: The further out you plant your stable leg, the harder it is.
– Remember to keep your back close to the chair and repeat for one minute.
– Lower down into the classic squat, keep your core engaged and explode upward, jumping up as high as you can.
– Land with soft knees and immediately repeat the action. Do this for one minute.
Two point plank
– To add another level to your mastered plank begin in the starting position, making sure your body forms a straight line from your shoulders down to your toes.
– Raise your right hand and left leg out to form a straight line and hold for 30 seconds, then and switch sides. Work toward building your way up to two minutes.
Also a great more advanced plank move: In the plank position, draw the right knee into the right elbow and switch sides. Do as many as you can for one minute.
-For an extra push place your foot beside your shoulder or as close as you can get it on each side and alternate.
Wall Sit with extended leg
– Increase the intensity of this move by lifting one foot off the ground and hold; then switch sides.
– Start by holding the position for 30 seconds and build your way up to two minutes.
Walk out to jump
– Turn up the volume on your walk out by adding a jump at the end.
– Walk hands to feet and burst up with a jump. Repeat as many as you can for one minute.
Side lunge with touch down:
– To put a little spin on your side lunge; as you lunge down touch your extended leg with both hands. Repeat 10 times.
Always remember to start with a warm up and cool down at the end. Raising your body temperature and increasing blood flow will prepare you for your workout. While cooling down lends to a gradual recovery of heart rate and blood pressure.
So, now you have an easy to follow, complete body workout. Spring is right around the corner, so have a try and get moving!