Cardio Archives Page 2 of 8 | Redefining Strength

The Broken Tabata Workout

by Cori Lefkowith | Nov 21, 2015

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Hips/Glutes
Chest
Back

WORKOUT
Set a timer for 20 seconds of work, 10 seconds of rest. You will complete 4 rounds of each exercise before moving on to the next exercise. Rest 30 seconds between exercises and then up to 1 minute between rounds. Complete 2 rounds of the circuit below.

CIRCUIT:
4 rounds:
20 seconds Burpee Sit Thrus
10 seconds Rest
4 rounds:
20 seconds Snowboard Hops
10 seconds Rest
4 rounds:
20 seconds Climber Push Ups
10 seconds Rest
4 rounds:
20 seconds Skier Jacks
10 seconds Rest
4 rounds:
20 seconds Bicycles
1 minute Rest

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Hips/Glutes
Chest
Back

NOTES:

Do not rest during the 20 seconds of work. To get the most out of this workout, you need to make sure to go hard the entire work interval and rest during the allotted time. Do not shorten the rest intervals just try and go harder or do harder variations during the work intervals.

EXERCISE DESCRIPTIONS:

Burpee Sit Thrus – To do the Burpee Sit Thru, start standing with your feet together. Then bend down and place your hands on the ground as you jump your feet back into a Bull Dog position. Unlike the Basic Burpee, you won’t jump your feet back into a plank. You will want to jump your feet back so you are in more of a crawling position with your knees bent. From this bent-knee position, kick one leg under your body and through as you lift the opposite hand to “sit through.” Then bring the leg back under your body as you lower your hand back down and sit through on the other side. You will again kick the leg under your body and through as you lift your opposite hand. You want to rotate all the way through so you could actually sit if you lost your balance. Once you’ve performed a sit thru to both sides, jump your feet back into your hands and come to standing. Jump up off the ground at the top and then repeat the movement. Beginners may find they want to jump back into more of a plank position to make the sit thru easier. Advanced exercisers with more mobility will want to perform the sit thru from more of a bull dog hold starting position. AKA straighter legs makes the movement easier. Move quickly, rotating open and sitting all the way through on each sit thru.

Snowboard Hops – To do Snowboard Hops, start standing with your feet parallel and about shoulder-width apart. Face toward one foot, keeping your feet parallel and then step your back foot slightly forward so your stance is slightly staggered. Then squat down, pushing your butt back as you reach the same arm as the foot in front down outside your front toe. You can hinge over at the hips, but do not let your core collapse and simply lean forward. Then explode up off the ground, lifting your hand as you rotate forward and then to face the other way with your body. When you land, your back foot should be in front and your front foot should be in back, slightly staggered forward. Land and squat back down, dropping your front arm down to touch the ground outside your front toe. Then jump back up and rotate back to face the way you started. Beginners may not sink as low or jump as high. They may also do more of a “step” to switch than a full jump. Move quickly and make sure to bend your knees and sink down as you land. Also make sure your heels come down as you squat down. Keep your back flat even as you hinge over to touch the ground.

Climber Push Ups – To do the Climber Push Up, start in a plank from your forearms. You can set your feet wider apart if needed to create a more stable base. Engage your abs and, keeping your body in a nice straight line, climb one hand at a time up to a plank position from your hands. Place your hands right below your shoulders, but outside your chest as you climb up. Then at the top perform a push up. Then climb back down and repeat. You can do the Push Ups from your knees if needed or even regress to just the Plank Climbers as you fatigue.

Skier Jacks – To do the Skier Jack, start standing with your feet together and your arms down by your sides. Then jump one foot forward and the other foot back as you swing the opposite arm up and forward and the other hand back and down toward the ground. Switch your split stance and jump the other foot forward as you swing your arms to bring the other arm up and forward. Keep alternating sides, swinging your arms so that your opposite arm and leg are always forward and backward together. These aren’t lunges, just simply jumping one foot back and the other forward into a split stance. Swing your arms to help you move more quickly.

Bicycles – Lie on your back with your legs out straight in front of you and your hands behind your head. Lift your legs up off the ground. Beginners may need to keep their feet up higher while more advanced exercisers will be able to keep their feet only an inch or two off the ground. Bring your right knee into your chest, keeping the left leg off the ground. As you bring the right knee in, crunch the upper body up and bring the left elbow up and across to touch your right knee. Then straighten you right knee out and bring your left knee in as you rotate your left elbow to the ground and your right elbow to your left knee. Keep rotating and alternating touches until all reps are complete.

The Jack It Up Cardio Circuit

by Cori Lefkowith | Oct 12, 2015

WARM UP
Stretch and Roll Out:
Calves
Quads
Hamstrings
Adductors
Hips/Glutes
Back/Chest/Shoulders

WORKOUT

Set a timer for 30 second intervals of work and 15 second intervals of rest in between each exercise. Move from exercise to exercise, resting the 15 seconds in between and then rest for 1 minute between rounds. Complete 5-8 rounds of the circuit.

CIRCUIT:
30 seconds Jack Burpees
15 seconds Rest
30 seconds Oblique Jacks
15 seconds Rest
30 seconds Split Squat Jacks
15 seconds Rest
30 seconds Crossover Jacks
15 seconds Rest
30 seconds Jack Sit Ups
1 minute Rest

COOL DOWN
Stretch and Roll Out:
Calves
Quads
Hamstrings
Adductors
Hips/Glutes
Back/Chest/Shoulders

NOTES:

Do not rest during the 30 seconds of work. Rest during the 15 seconds and during the 1 minute between rounds, but keep moving the entire 30 seconds even if it means bringing the exercise down a notch.

EXERCISE DESCRIPTIONS:

Jack Burpees – To do the Jack Burpee, start standing with your feet together. Then bend over and place your hands on the ground as you jump your feet back into a high plank position with your feet together. From that high plank position with your feet together, jump your feet out wide. Do not let your butt go up in the air as you jump your feet out. Jump your feet back together then jump your feet into your hands and come up back up to standing. As you lift your hands and come back to standing, perform either a basic Jumping Jack or a Plyo Jumping Jack. If you do the Plyo Jack, you will jump up off the ground as you spread your legs wide and swing your arms up to the side and overhead. To regress the movement, step back into a plank position instead of jumping back. You can also step your feet out to the side and back in when doing the Plank Jack. And at the top, perform a Basic Jumping Jack or even no Jack at all. The quicker you do the movement and the bigger and higher your Plyo Jack is at the top, the harder the move will be.

Oblique Jacks – To do Oblique Jacks, start standing tall and place your hands either behind your head or up just to the sides of your head. Bend your right knee up and out to the side as you crunch your upper body to the side, dropping your right elbow toward your right knee. Then jump and switch, bending your left knee up and out to the side as you crunch your left elbow down toward your left knee. Quickly jump and switch to the other side. Go back and forth between the sides as quickly as you can, crunching your elbow down to your knee as you raise your knee up as high as you can.

Split Squat Jacks – To do the Split Squat Jack, start by stepping one foot back and sinking into a lunge with your arms down by your sides. Then jump up off the ground and, as you do, switch to land in a lunge on the other side. As you jump and switch to a lunge on the other side, swing your arms out to the side and overhead. When you land in the lunge on the other side, your arms should be up overhead. Quickly land and then jump right back up and again switch to a lunge on the first side as you lower your arms back down by your sides. Try to jump from lunge to lunge quickly. Beginners may not be able to sink as low in the lunge or move as quickly. They may also want to perform more of a “skip” to switch from lunge to lunge instead of completely jumping up off the ground.

Crossover Jacks – To do Crossover Jacks, start standing with your feet together and your arms out in front of you at about shoulder height. Then jump your feet out wide to about shoulder-width or wider. As you jump your feet out, swing your arms out to the side at about shoulder height. Then, when you jump your feet back in, cross one in front of the other. When you jump back in, cross your right leg in front of your left as you swing your arms back in front and cross your right arm on top of your left. Jump back out wide and open your arms out to the sides. Keep your arms up at about shoulder height. Then when you jump back in, cross your left leg in front of your right and cross your left arm over your right arm. Jump back out and repeat, crossing your right side back in front. Keep alternating crosses until all reps are complete. Beginners can modify this by stepping instead of jumping.

Jack Sit Ups – To do the Jack Sit Up, start seated on the ground. Then draw your knees into your chest and wrap your arms around your shins as you lean back and lift your feet off the ground so you are balanced on your butt. Then relax open, opening your arms out wide overhead as you straighten your legs out wide. Try to open your legs out wide closer to the ground. The higher up your legs stay, the easier the move will be. You should look like a big X on the ground with arms and legs out and open. Then sit back up, crunching everything back in so that you are balanced on your butt with your arms hugging your shins. Try to keep your feet off the ground the entire time.

The 20-Minute Metabolic Blast

by Cori Lefkowith | Oct 12, 2015

WARM UP
Stretch and Roll Out:
Calves
Quads
Hamstrings
Adductors
Hips/Glutes
Back/Chest/Shoulders

WORKOUT

Set a timer for 20 second intervals. Complete both exercises back to back with no rest then rest 20 seconds between rounds. Complete 5 rounds of each circuit before moving on to the next. Rest 1-2 minutes between circuits.

CIRCUIT #1:
20 seconds Bull Dog Burpee
20 seconds Forward/Backward Table Top Crawl
20 seconds Rest

CIRCUIT #2:
20 seconds Side Lunge with Hop
20 seconds Mountain Climbers
20 seconds Rest

CIRCUIT #3:
20 seconds Circle Shuffle with Sit Thru
20 seconds Plank Skiers
20 seconds Rest

BONUS!:
20 seconds Squat Jacks
20 seconds Push Up Shuffle
20 seconds Rest

COOL DOWN
Stretch and Roll Out:
Calves
Quads
Hamstrings
Adductors
Hips/Glutes
Back/Chest/Shoulders

NOTES:

Do not rest between exercises. Quickly go right from one to the other, resting 20 seconds between rounds.

EXERCISE DESCRIPTIONS:
Bull Dog Burpee – To do the Bull Dog Burpee, start standing with your feet together. Then squat down and place your hands down on the ground. With your hands down, jump your feet back into the Bull Dog position. Jump your feet back so your knees are an inch off the ground and about under your hips while your hands are about under your shoulders. Then jump your feet back in and outside your hands. Lift your hands and jump up as high as you can before squatting back down and placing your hands back on the ground to jump back into the Bull Dog position.

Forward/Backward Table Top Crawl – To do the Table Top Crawl, set up on your hands and knees with your knees under your hips and your hands under your shoulders. Flex your feet and lift up onto your toes/the balls of your feet. Then take a step forward with your left foot and right hand, keeping your knees close to the ground and your back flat. Make sure to brace your core so that your hips don’t wiggle a lot side to side as you crawl forward. Then step forward with your right foot and left hand. Keep crawling forward, moving the opposite arm and opposite leg together. Take small steps forward so that you don’t get too spread out. You don’t want your hips to start to wiggle and your butt to go up in the air. Also, keep your knees as close to the ground as possible. You can also do the Table Top Crawl backward. Backward may be a bit more challenging and harder on the shoulders. Make sure to keep your steps small, especially when starting out, so that you don’t overload your shoulders and can keep up the contralateral movement. To do the Table Top Crawl backward, step back with the opposite arm and leg. Make sure you don’t get too spread out as you crawl backward. If you reach too far back with your feet and get too stretched out, your going to put a lot of pressure on your shoulders and then you wont’ be able to move fluidly. Keep you steps nice and short and compact to start with and your knees close to the ground. Make sure to brace your core and keep your butt down.

Side Lunge with Hop – To do Side Lunges with Hop, stand tall with your feet together. Step one foot out to the side nice and wide. Bend the knee of the leg you stepped out to the side with, keeping the other leg straight. Sit your butt back and lean over as you sink into the side lunge. Keep your back flat as you sit back. Then drive back up off your outside foot to come back to standing. When you come back to standing, jump up toward the ceiling, reaching up overhead. Then lunge out to the other side before coming back center and jumping toward the ceiling. Keep alternating lunges until all reps are complete. Make sure your heels stay down as you lunge out to the side. You want to make sure to sit your butt back.

Mountain Climbers – To do the Basic Mountain Climber, set up in a high plank position with your hands under your shoulders and your feet together and legs out straight behind you. Your body should be in a nice straight line from your head to your heels. Brace your abs before you start so that you don’t feel this in your low back or let your hips sag as you run your knees in. Then, maintaining the nice plank position, begin to run your knees in toward your chest. Bring your right knee in toward your chest with your left leg still out straight. Keep your butt down as you run the knee in. Then straighten your right leg back out as you bring your left knee in toward your chest. “Run” your knees in as quickly as possible until all reps are complete. The faster you go, the harder the move will be. Do not let your butt go up in the air or your hips sag as you run your knees in.

Circle Shuffle with Sit Thru – To do the Circle Shuffle, Sprawl, Sit Thru, it is good to have a reference point or object to circle around. To start shuffling, bend your knees with your feet about shoulder-width apart. Move laterally, shuffling around the cone/object. Make full circles, half circles and even quarter circles, moving both ways. Mix it up. Circle around the cone/object both ways. While circling mix in a sprawl and sit thru occasionally. To do the Sprawl and Sit Thru at points while shuffling, drop down to the ground on your hands and the balls of your feet. Your hands under your shoulders and your knees under your hips. Then rotate open toward the right, lifting your right hand and kicking your left leg under and through toward where your right hand was. You should be almost sitting with your left hand down to support you. Then bring the left leg back through so you are back in the starting position on your hands and the balls of your feet. Next rotate to the left and kick your right leg through and forward as you lift your left hand. Once you’ve done a sit thru to each side, stand back up and begin shuffling again. Again change direction quickly and don’t just simply shuffle in a full circle. Mix in the Sprawl to Sit Thru every so often to force yourself to work on getting down and up off the ground quickly.

Plank Skiers – To do Plank Skiers, start in the plank position with your hands under your shoulders and your legs together. Your body should be in a nice straight line from your head to your heels. Then, with your legs together, jump your feet in toward your right elbow, rotating so that your knees come outside your elbow. Jump back into the plank position with your feet back center and your body in a nice straight line. Then jump your feet back in, but this time toward your opposite elbow. Rotate to bring your knees toward the outside of your elbow. Jump your feet back out center. Do not let your body shift backward as you perform the hops and jump back out. Try to keep your chest over your hands instead of letting your hands get way up by your head. Keep alternating hops toward each elbow.

Squat Jacks – To do the Squat Jack, start standing with your feet together. Reach your hands up overhead. Then sit your butt back and squat down with your feet together, like you are doing chair pose. Get as low as you can, sitting back in your heels. Reach your arms straight up overhead. Then staying low in the squat, jump your feet out wide, about hip-width to shoulder-width apart. As you jump out, also bring your hands down and in between your legs to reach for the ground. Do not stand up out of the squat as you jump your feet out wide. Try to touch your hands to the ground as you keep your butt down in the squat. Even try to squat lower as you jump your feet out wide. Then jump your feet back together and bring your hands back overhead. Stay low in the squat the entire time and move quickly. Try to squat lower as you jump your feet out wide. Beginners may need to stand up as they bring their feet together and only squat as they jump their feet out.

Push Up Shuffle – To do the Push Up Shuffle, place a kettlebell on its side with the handle facing away from you or you can also use a med ball or any object that won’t move on you. Give yourself a little platform up from the ground that you can “shuffle” over. Set up at the top of a Push Up from your knees or toes with one hand on the kettlebell and the other hand on the ground. Make sure your hands are under your shoulders and outside your chest. Don’t let your hands get way up by your head. Perform a push up, dropping your chest as close to the ground as you can. Make sure your body moves as one unit as you lower down and press back up to the top. Then step your hand off the kettlebell and on to the ground on the opposite side of the kettlebell. Step the hand from the ground up onto the kettebell so that you have “shuffled” over the kettlebell. Perform another push up and then shuffle back. Beginners will need to move slowly and do this from their knees while more advanced exercisers can make the shuffle more explosive and “jump” to shuffle their hands over instead of stepping one hand on as they step the other hand off.

The Tabata Bodyweight Workout

by Cori Lefkowith | Aug 28, 2015

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats

WORKOUT

Set a timer for 8 rounds of 20 seconds of work, 10 seconds of rest. Complete all 8 rounds on one exercise before resting 1-2 minutes and moving on to the next exercise.

#1:
20 seconds Jack Burpees
10 seconds Rest

#2:
20 seconds T Push Ups
10 seconds Rest

#3:
20 seconds Skater Hops
10 seconds Rest

#4:
20 seconds Mountain Climbers
10 seconds Rest

#5:
20 seconds Butterfly Sit Ups
10 seconds Rest

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats

NOTES:

Pick a variation of each move and a pace that forces you to work hard, but allows you to keep moving the entire 20 seconds each and every work interval. Do not rest longer than 10 seconds. Rest longer between exercises if needed or even do 3 or 4 instead of all 5.

EXERCISE DESCRIPTIONS:

Jack Burpees – To do the Jack Burpee, start standing with your feet together. Then bend over and place your hands on the ground as you jump your feet back into a high plank position with your feet together. From that high plank position, jump your feet out wide then back together. Then jump your feet into your hands and come up to standing. At the top, perform either a basic jumping jack or a plyometric jumping jack, leaving the ground as you spread your legs and swing your arms up to the side and overhead. Like with most burpee variations, to regress the movement, step back instead of jumping back. And instead of jumping your feet out wide in the plank position, step your feet out to the side and back in. And at the top, perform a basic jumping jack or even no jack at all. The quicker you do the movement and the bigger and higher your plyo jumping jack is at the top, the harder the move will be.

T Push Ups – Set up in a regular push up position from your hands and knees (beginner) or hands and toes (advanced). Your hands should be outside your shoulders and your legs should be together. Your body should be in a nice straight line. Squeeze your glutes and draw your belly button in toward your spine. Do not let your hips sag or go up toward the ceiling and don’t tuck your head. Once at the top of a push up, do a push up and then when you push back up to the top, rotate open balancing on one hand as if you are doing a side plank. Hold and then rotate back to a push up position. Do another push up and rotate to the other side. Keep your body in a nice straight line as you do a push up and make sure to really rotate open into a side plank.

Skater Hops – To do Skater Hops, start standing to one side of the space you have to use. This is a lateral hop so make sure you have space to jump to one side. Starting to the right, shift your weight so that you are standing on your right foot. Sink down into a little squat and swing your arms down in front of you and out to the right. Then explode up off the right leg and jump to the side, landing on your left leg. Keep your chest facing straight ahead as you jump and land. As you land on that left leg, sink into a slight squat, pushing your butt back so that you load your glute to help you jump back laterally to the right. Use your arms to not only help you balance but also help propel you further when you jump. Let them swing toward whichever side you are jumping to. Then push off your left leg and jump back right, landing on your right foot. Try not to touch the other foot down when you land. Only touch the other foot down if you need to for balance. Beginners may need to go slower and not jump as far to each side. While this is a cardio move, you also want to use it to work on your balance. Beginners will want to hold for a second on each leg and balance. As you advance, do not pause on either side of the jump to balance. You want to jump as far to each side as you can as quickly as possible!

Butterfly Sit Ups – To do Butterfly Sit Ups, sit on the ground and place the bottoms of your feet together. Bend your knees into the Butterfly stretch, letting your knees fall open as you bring your heels in toward your crotch. Keeping your knees open and feet together, lie back on the ground. Then sit back up and come back up to the seated position. The more you swing your arms, the easier the move will be. Also the closer in your feet are to your body, the harder the move will be (this will also be based a bit on flexibility as well).

The Suicide Core Workout

by Cori Lefkowith | Aug 8, 2015

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes

WORKOUT
Complete 3-5 rounds of the Turkish Get Up. Rest up to 90 seconds between rounds. Then rest 1-2 minutes and move on to the circuit. Complete 4-6 rounds of the circuit, resting the same amount of time as the time you worked.

LUNGE MATRIX:
1-3 reps per side Turkish Get Up

CIRCUIT:
3 line Crawl Suicide
50ft Down and Back Farmer’s Walk
5-8 reps Butterfly Sit Ups

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes

NOTES:
With the Turkish Get Up, keep the reps low and work up to heavy weights. Beginners may need to start by balancing something on their hands. For the circuit, complete all three exercises as quickly as possible. Do not rest once you start the circuit. Rest longer between if needed. Beginners may need to shorten the Suicide and the Farmer’s Walk.

EXERCISE DESCRIPTIONS:
Turkish Get Up – Start by lying on your back on the ground with your legs out straight. Then drive your right arm up straight and have your fist pointing up toward the ceiling. Bend your right knee and place your foot flat on the ground. Straighten your left arm out to the side (not straight out at shoulder height, but not right by your body). Keeping your right arm straight up and pointed toward the ceiling at all times (it can even help to balance something on your knuckles to remind you of this while you are learning), roll up on to your left forearm. Prop yourself up nice and tall on your left forearm. Press through your right foot on the ground. Do not let your right knee cave in and keep your left leg out straight on the ground. Once up on your forearm, press up onto your left hand with your left arm going straight. Sit up nice and tall. Do not shrug your shoulders. And remember, your right arm is always straight and pointing straight toward the ceiling. Then from the seated position you are going to bridge up, lifting your hips up as high as you can. You will press down through your left hand as well as your left heel and right foot. Keep your right foot flat on the ground and your left leg out straight. Do not let your right heel come up. From the bridge position, slide your left leg back and under you so that you are in a kneeling position with your hand on the ground. Make sure you swing your leg back enough so you are in a strong supported kneeling position that will allow you to lift your left hand off the ground. Staying nice and tall, lift your left hand and come to a kneeling position. Do not lean forward of slouch forward as you lift your hand up off the ground. With your right arm still pointing up at the ceiling, stomp your right foot into the ground and come up to standing, bringing your left foot forward to be even with your right foot. Once standing, you will reverse the steps until you are again lying on your back. You will first go back to kneeling, stepping your left foot back. You will then place your left hand down on the ground out to the side and just a little back from your left knee. You will then bridge up and swing your left leg through so it is out straight in front of you. As you bridge, keep your right heel firmly planted on the ground. From there, you will return to a seated position supported by your left hand. Then you will relax down to your forearm and finally roll on to your back. Do not slouch as you move back down. Keep a nice tall posture throughout the entire move. Repeat 3-5 reps on this right side before switching. You can also do this move with either a sandbag over your shoulder or a kettlbell or dumbbell in the raised hand. Beginners may just want to start by balancing something on their knuckles.

Crawl Suicide – The Suicide means you crawl to the first line then back. The second line then back. And finally the third line and back. Set the 3rd line about 50ft away and then divide it up with the other two lines. You can do a Forward/Backward Table Top Crawl or even a Lateral Table Top Crawl. To do the Table Top Crawl, set up on your hands and knees with your knees under your hips and your hands under your shoulders. Flex your feet and lift up onto your toes/the balls of your feet. Then take a step forward with your left foot and right hand, keeping your knees close to the ground and your back flat. Make sure to brace your core so that your hips don’t wiggle a lot side to side as you crawl forward. Then step forward with your right foot and left hand. Keep crawling forward, moving the opposite arm and opposite leg together. Take small steps forward so that you don’t get too spread out. You don’t want your hips to start to wiggle and your butt to go up in the air. Also, keep your knees as close to the ground as possible. You can also do the Table Top Crawl backward. Backward may be a bit more challenging and harder on the shoulders. Make sure to keep your steps small, especially when starting out, so that you don’t overload your shoulders and can keep up the contralateral movement. To do the Table Top Crawl backward, step back with the opposite arm and leg. Make sure you don’t get too spread out as you crawl backward. If you reach too far back with your feet and get too stretched out, your going to put a lot of pressure on your shoulders and then you wont’ be able to move fluidly. Keep you steps nice and short and compact to start with and your knees close to the ground. Make sure to brace your core and keep your butt down.

Farmer’s Walk – For this, walk to the 3rd line of your suicide (aka 50 ft) and then come back. Down and back is the rep. To do a Farmer’s Walk, you can hold dumbbells, kettlebells, water jugs or any sort of weights in each hand. Use as heavy a weight as you can grip while maintaining a nice tall posture. Stand up nice and tall with your arms down by your sides and your chest pressed out. Make sure your core is braced so you don’t feel your low back engaging. Holding the weights in each hand begin to walk forward, making sure the weights aren’t resting on your legs. Hold them just off your thighs. Walk around for a set distance or an amount of time, maintaining perfect posture. You want to use weights that challenge you and make you want to drop them just before the time or distance is out. Do not let your head jut forward or your shoulders round. Do not let the weights rest on your legs. Keep your core tight and glutes engaged as you walk with your shoulders down and back and your head up.

Butterfly Sit Ups – To do Butterfly Sit Ups, sit on the ground and place the bottoms of your feet together. Bend your knees into the Butterfly stretch, letting your knees fall open as you bring your heels in toward your crotch. Keeping your knees open and feet together, lie back on the ground. Then sit back up and come back up to the seated position. The more you swing your arms, the easier the move will be. Also the closer in your feet are to your body, the harder the move will be (this will also be based a bit on flexibility as well).