Modified push-up
Exercise: Start by getting down on your hands and knees on an exercise mat or carpet. From the hands and knees, do a modified push-up from your bent knees.
Lower your upper body straight down to the floor. Do 15 repetitions.Exercise: Start by getting down on your hands and knees on an exercise mat or carpet. From the hands and knees, do a modified push-up from your bent knees.
Stretch
Exercise: From a prone position, push your body back into position like a yoga prayer pose (also called the child's pose), with buttocks resting on the heels, forehead to the floor and arms extended on the floor, palms down in front of you. Hold for 30 seconds.
Exercise: From a prone position, push your body back into position like a yoga prayer pose (also called the child's pose), with buttocks resting on the heels, forehead to the floor and arms extended on the floor, palms down in front of you. Hold for 30 seconds.
Back extension with leg lifts
Exercise: From a prone position, extend both of your arms in front of you, keeping your head, elbows and arms about a half-inch off the floor, using your lower and upper back muscles. Then lower arms and chin to floor, with arms extended in front of you on the floor, palms down. Raise your right leg from the hip, keeping your knee straight, squeezing your glutes and low back muscles. Lower right leg and repeat with left leg. Do sequence 10 to 15 repetitions.
Exercise: From a prone position, extend both of your arms in front of you, keeping your head, elbows and arms about a half-inch off the floor, using your lower and upper back muscles. Then lower arms and chin to floor, with arms extended in front of you on the floor, palms down. Raise your right leg from the hip, keeping your knee straight, squeezing your glutes and low back muscles. Lower right leg and repeat with left leg. Do sequence 10 to 15 repetitions.
Cardio jump
Exercise: From a prone position, place your hands underneath your shoulders and push your upper body up from the floor. Lift your hips and jump your feet into a kneeling position, then jump up to standing with your hands reaching to the ceiling. Do 1 repetition to return to standing to continue with cardio moves.
Exercise: From a prone position, place your hands underneath your shoulders and push your upper body up from the floor. Lift your hips and jump your feet into a kneeling position, then jump up to standing with your hands reaching to the ceiling. Do 1 repetition to return to standing to continue with cardio moves.
Lunges
Exercise: From a standing position, step forward on your right foot, then lower left knee towards floor and come into a lunge with your left arm coming forward (both knees should be at a 90-degree angle). Quickly return to standing and repeat lunge with your left leg forward, right knee lowering towards the floor, right arm forward. Do 10 repetitions for each leg.
Exercise: From a standing position, step forward on your right foot, then lower left knee towards floor and come into a lunge with your left arm coming forward (both knees should be at a 90-degree angle). Quickly return to standing and repeat lunge with your left leg forward, right knee lowering towards the floor, right arm forward. Do 10 repetitions for each leg.
Bunny hops
Exercise: From a standing position, place hands on hips and hop with knees just slightly bent, as if tracing a triangle – jump side, jump back, jump forward to start. Do 10 to 15 triangles.
Exercise: From a standing position, place hands on hips and hop with knees just slightly bent, as if tracing a triangle – jump side, jump back, jump forward to start. Do 10 to 15 triangles.
Source: Womenzmag