30-day challenge – day 21

30-day challenge – day 21

stork walk w/ hand leg opposites (in place) – stand with your feet hip width apart, toes pointed forward. as you drive your left knee toward your chest, keeping your foot relaxed (i.e. toes pointed towards the floor), raise your right arm above your head, keeping your arm straight. alternate sides until rep completion.

lateral traveling bear crawl – start on your hands & knees, hands directly beneath your shoulders, knees directly beneath your hips. lift your knees approx. 3″ off the floor keeping your butt low & you back parallel to the floor. take a few steps to your left, then a few steps to your right. repeat.

rotational shoulder bridges – on your back with your feet flat on the floor, hip width apart, toes pointed forward, squeeze your glutes & lift your hips into the air as high as possible without it going into your back. drop your right hip to the floor & lift it back up, then drop your left hip to the floor & lift it back up. repeat.

hip crunches – on your back with your feet flat on the floor, hip width apart, toes pointed forward. interlace your fingers behind your head, creating a bed for your head with your hands, pull your elbows back to the floor, & look behind you. as you crunch – lift your chest up toward the ceiling keeping your chin up & elbows back – lift both feet off the floor approx. 3″. back of your head, elbows, & feet touch the floor between each rep.

traveling crap walk – sit on the floor with your feet flat on the floor in front of you, hip width apart, toes pointed forward, & knees about 90 degrees. place your hands behind you, directly beneath your shoulders, fingers facing your toes. squeeze your glutes & lift your hips off the floor as high as possible without it going into your back. take a few steps forward then a few steps backwards, repeat.

plank knee tuck hole – in push-up position, hands directly beneath your shoulders, feet hip width apart, & body a plank from your head to your toes. drive one knee toward your chest, keeping your butt low, & hold. repeat other leg.

lunge hold w/ active clocks – stand with your feet flat on the floor, hip width apart, toes pointed forward. take a good step forward with one leg & drop your back knee as close to the floor as possible while keeping your body tall & your front knee directly above your ankle & hold while you do active clocks – keep your arms straight & lift & lower your hands between 6 & noon on the clock with your thumbs pointing behind you at noon & bring your hands behind your hips at 6. repeat between 6 & 10&2, & then 9&3. repeat complete sequence on other leg.

traveling lateral duck walk – stand with your feet flat on the floor, hip width apart, toes pointed forward. squat low keeping your weight in your heels & your chest up & forward. stay low while you take a few steps to your right then a few steps to your left. repeat.

staggered hand rollercoastersfrom your feet: start in the downward dog position with your hands a little wider than your shoulders & one hand staggered about 6″ in front of the other. dive your head down to the floor, followed by your chest, followed by your hips & arch your back & look up to the ceiling. go back to pos. 1 & repeat. repeat switching hand pos. from your knees: start in child’s pose with your hands slightly wider than your shoulders & one hand staggered about 6″ in front of the other. dive your chest to the floor, followed by your hips & arch your back & look up to the ceiling. go back to pos. 1. repeat. repeat switching hand pos.

burpee w/ (3)jumping jacks – stand with your feet flat on the floor, hip width apart, toes pointed forward. place your hands flat on the floor in front of your feet, hop (or step) your feet out to plank position, hop (or step) your feet back to your hands & as you hop in the air, do 3 jumping jacks. repeat. with push-ups – do exactly as above, but add a push-up between hopping your feet out to plank position & hopping them back to your hands.