Dance Team Body Blast (Nov 2011)

Exercise 1: Speed Jacks
Exercise 2: Alternating Front Lunges
Exercise 2: Alternating Front Lunges
Exercise 2: Alternating Front Lunges
Exercise 3: Mountain Climbers
Exercise 3: Mountain Climbers
Exercise 4: Plank With Alternating Side Raises
Exercise 4: Plank With Alternating Side Raises
Exercise 5: Side Lunges
Exercise 5: Side Lunges
Exercise 6: Side Plank
Exercise 7: Bicycle Crunches
Exercise 7: Bicycle Crunches
Exercise 8: Burpees
Exercise 8: Burpees
Exercise 8: Burpees
Exercise 8: Burpees
Exercise 8: Burpees

Exercise 1: Speed Jacks

Do 20 jumping jacks as fast as you can.

Exercise 2: Alternating Front Lunges

Step 1/3

Stand with your feet together and your hands on your hips.

Exercise 2: Alternating Front Lunges

Step 2/3

Step forward into a lunge with your right foot and lower your left knee so that it hovers just above the floor. Both legs should be bent at 90-degree angles. Make fists with both hands and bring your left arm forward, keeping your right arm at your side. Hold the lunge for one breath.

Exercise 2: Alternating Front Lunges

Step 3/3

Push off the right foot, straighten your left leg and balance with your right leg in attitude front with a flexed foot for one breath. Return to the starting position. Repeat, alternating sides, for a total of 20 lunges.

Exercise 3: Mountain Climbers

Step 1/2

Begin in a plank pose with your feet and legs together, palms flat on the floor and arms directly beneath your shoulders.

Exercise 3: Mountain Climbers

Step 2/2

Keep your focus toward the floor and your neck long as you bend your right leg and pull it in toward your chest for one breath. Return to the starting position. Repeat on alternating sided for a total of 20 mountain climbers.

Exercise 4: Plank With Alternating Side Raises

Step 1/2

Begin in a plank position, but with your feet wide apart.

Exercise 4: Plank With Alternating Side Raises

Step 2/2

Keep your focus on the floor and your neck long as you raise your right arm straight out to the side, palm facing back. Hold for one breath before returning to the starting position. Repeat on alternating sides for a total of 20 raises.

Exercise 5: Side Lunges

Step 1/2

Stand with your feet together and your arms at your sides.

Exercise 5: Side Lunges

Step 2/2

Step to the right with your right foot and lower your body into a deep side lunge as you raise both arms straight in front of you, palms down.

Hold for one breath before returning to the starting position. Repeat on alternating sides for a total of 20 lunges.

Exercise 6: Side Plank

Step 1/1

Lie on your left side and push your body up into a side plank by resting on your left forearm and the outside of your left foot. Make sure your right leg is stacked on top of your left and that your abs are engaged so that your torso won't droop toward the floor. Hold the pose for 20-30 seconds and then repeat on the other side.

Exercise 7: Bicycle Crunches

Step 1/2

Lie on your back with your knees bent and your feet flat on the floor. Lightly cradle the back of your head with both hands and use your abs to lift your shoulders, head and neck off the floor.

Exercise 7: Bicycle Crunches

Step 2/2

Bend your left leg and pull it toward your chest as you extend your right leg and twist your upper body to face your bent knee. Hold the crunch for one breath before twisting to the opposite side and switching legs. Repeat on alternating sides for a total of 30 crunches.

Exercise 8: Burpees

Step 1/5

Stand with your feet together and your arms at your sides.

Exercise 8: Burpees

Step 2/5

Lower your body into a squat.

Exercise 8: Burpees

Step 3/5

Place both hands flat on the floor and jump back into a plank position.

Exercise 8: Burpees

Step 4/5

Jump back into a squat, keeping your hands on the floor.

Exercise 8: Burpees

Step 5/5

Jump straight up in the air with straight legs and pointed toes while extending your arms straight overhead. Return to the starting position for a total of 10 burpees.

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