30-day challenge – day 23
soldier walk w/ hand leg opposites (in place) – stand with your feet flat on the floor, hip width apart, toes pointed forward. lift your right leg, keeping it straight, only lifting as high as you can keeping your leg straight, while raising your left hand above your head keeping your arm straight. lower both arm & leg & lift your left leg with your right arm, keeping both straight. repeat.
rotational crunches – start on your back with your feet flat on the floor, hip width apart, toes pointed forward. interlace your fingers behind your head & pull your elbows back to the floor & keep them back. as you crunch, lift your right foot a few inches off the floor & bring your left elbow to your right knee. bring everything back to the floor, then crunch lifting your left foot a few inches off the floor & bring your right elbow to your left knee. bring everything back to the floor. repeat.
shoulder bridge hold w/ leg lifts – start on your back with your feet flat on the floor, hip width apart, toes pointed forward. squeeze your glutes & lift your hips off the floor as high as you can without it going into your low back. straighten one leg out so your heel touches the floor – keep your hips up – tighten your thigh, & pull your toes to your shin. lift & lower your leg as high as you can keeping it straight. repeat on other leg.
bear crawl position ski jumps – start on your hands & knees, hands directly beneath your shoulders & knees directly beneath your hips. lift your knees approx. 3″ off the floor. keep your knees & feet hip width apart & back parallel to the floor. hop both feet left & right.
tricep bridge hold w/ rocking chairs – start sitting on the floor with your feet flat on the floor, hip width apart, toes pointed forward, & knees at 90 degrees. place your hands behind you, shoulder width apart, fingers facing your toes. squeeze your glutes & lift your hips off the floor as high as possible without it going into your low back, & hold. go up the toes of one foot & heel of the other foot; then switch foot position. repeat.
wide squats + squat hold – stand with your feet flat on the floor as wide as possible keeping your toes pointed forward & without slipping. squat pushing your knees forward & your butt backwards, keeping your chest pointed forward; stand all the way back up, squeezing your glutes at the top. after your last rep, squat down in the same manner & hold.
roller coasters – from your feet: start in the downward dog position with your hands a little wider than usual. 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. from your knees: start in child’s pose with your hands wider than usual. dive your chest to the floor, followed by your hips & arch your back & look up to the ceiling. go back to pos. 1. repeat.
split leg squat hops – start out doing a static lunge (see instructions below). as you stand up from lunging, jump into the air, switching your foot position & lunge as you land. the hop, switch your foot position, & lunge as you land again. repeat. if you are unable to hop, do static lunges: stand with your feet hip width apart, toes pointed forward, & one leg a good step in front of the other. stand tall, keep your weight in your back leg, & bend your back knee towards the floor. only drop your knee as close to the floor as you can without leaning or bending forward & don’t let your front knee go in front of your ankle. drive your back heel towards the floor as you stand back up straightening both legs all the way. repeat other side.
forward traveling inchworms – stand with your feet hip width apart & bring your hands to the floor. walk your hands as far from your feet as possible (do not drop your hips to the floor), then walk your feet as close to your hands as possible while keeping your legs straight. repeat.
square bunny hops – stand with your feet flat on the floor with your hip width apart, toes pointed forward. hop both feet forward, then right, then backward, then left. repeat. then hop both feet forward, then left, then backward, then right. repeat.