30-day challenge – day 26

narrow roller coasters – from feet: start in the downward dog position. keep your hands shoulder width apart. dive your head, then your chest, then your hips to the floor – your elbows should graze your rib cage – arch your back, straighten your arms, & look up to the ceiling. go back to downward dog position. repeat. from knees: start in the child’s pose position. your arms should be straight out in front of you, shoulder width apart. relax your feet (laces down) & keep them on the floor as you dive your head, then your chest, then your hips to the floor – your elbows should graze your rib cage – arch your back, straighten your arms, & look up to the ceiling. go back to the child’s pose position. repeat.

wide air bench reverse press hold w/ active clocks – in an air bench with your feet & knees wider than your hips & your hips & knees at 90 degrees, press your entire back into the wall keeping your weight in your heels. place on arm in the reverse press position (elbow at 90, shoulder height, pressing in the wall with your hand pointing in the same direction as your chest) & do active clocks with the other arm. do all reps in one clock position before switching to the next clock position. switch arm positions & repeat.

push-ups + push-up hold – from your feet: place your feet hip width apart & your hands a little wider than shoulder width apart. keep your body a plank from your head to your feet & drop your chest to the floor, then straighten your arms all the way. after you complete your reps drop down to where your elbows are 90 degrees & hold. if you can’t keep your body a plank or drop low enough so your elbows are at 90 degrees or less, drop to your knees. from your knees: place your knees hip width apart & your hands a little wider than should width apart. keep your body a plank from your head to your knees & drop your chest to the floor, then straighten your arms all the way. after you complete your reps, drop down to where your elbows are 90 degrees & hold. if you can’t keep your body a plank or drop low enough so your elbows are at 90 degrees or less, do dog push-ups. dog push-ups: place your knees directly below your hips & your hands directly beneath your shoulders. sway your low back a little. keep your knees & hips at 90 degrees while you drop your chest to the floor, then straighten your arms all the way. your feet will come off the ground as your drop your chest to floor & go back to the ground as you push yourself back up. after you complete your reps, drop down to where your elbows are 90 degrees & hold.

rear foot elevated lunges w/ reverse pullover hold – place your back foot on a chair, bench, table, etc., laces down & take a big step forward. interlace your fingers behind your back, keep your wrists at 90 degrees, & straighten your arms. if you can’t straighten your arms all the way, pull them towards the floor & hold; if you can straighten your arms all the way, lift your hands off your butt & hold (pulling your shoulder blades back & down at the same time). drop your back knee straight down toward the floor keeping your upper body tall & straight. don’t rock forward, bend forward, or let your front knee go in front of your ankle. switch legs & repeat.

donkey kicks – stand with your feet flat on the floor, hip width apart, toes pointed forward. place your hands flat on the floor, shoulder width apart in front of your feet. with both feet at the same time, kick up into a hand stand. if you can’t kick both feet at the same time into a handstand, do downward dog push-ups: start on your hands & knees, knees directly beneath your hips & hands directly beneath your shoulders. curl your toes under, straighten your legs, & go up into a downward dog. drop the top of your head toward the floor between your hands, then push yourself back up. if this is still too challenging, place your hands on an elevated surface & bring the top of your head to the surface between your hands.

v ups – on your back with your legs out straight & your arms straight above your head. keeping your legs & arms straight crunch up & touch your fingers to your toes. if that strains your back, crunch up bringing both knees to your chest, arms straight in front of you. straighten out your body & repeat.

tricep bridge hold w/ single leg frog kicks – sit on the floor with your feet flat on the floor, hip width apart, knees at 90 degrees. place your hands behind you, shoulder width apart, fingers facing your toes. squeeze your glutes & lift your hips into the air as high as possible without it going into your back & hold. do frog kicks with one leg: bring your knee toward your chest, then rotate your knee outward as you straighten out your leg. do all reps in this direction, then all reps in the other direction (rotate your knee outward as you bring your knee to your chest, then directly straighten out your leg). repeat on other leg.

inchworm hold – stand with your feet flat on the floor, hip width apart. place your hands flat on the floor, shoulder width apart, in front of your feet where you can still keep your legs straight. keep your legs straight as you walk your hands as far away from your feet as possible & hold.

skate hops (in place) – stand with your feet flat on the floor, toes pointed forward. hop as far as you can to your right, keeping your toes pointed forward. bring your left foot to your right foot without touching it to the floor. then, hop as far as you can to your left, keeping your toes pointed forward. bring your right foot your left foot without touching it to the floor. repeat. if hopping is too strenuous, skate walk in place. skate walk – stand with your feet flat on the floor, toes pointed forward. step as far as you can to your right, keeping your toes pointed forward. bring your left foot to your right foot without touching it to the floor. then, step as far as you can to your left, keeping your toes pointed forward. bring your right foot your left foot without touching it to the floor. repeat.

running in place (hands behind head) – stand with your feet flat on the floor, toes pointed forward. interlace your fingers behind your head & squeeze your shoulder blades together. hold this position, with your head straight & looking forward, & run in place.