30-day challenge – day 30
spread foot active clocks – stand with your feet as wide as possible while keeping your toes pointed forward & without slipping. squeeze your glutes & tighten your thighs & do your active clocks holding this position with your legs.
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 & your back parallel with the floor. take a few steps forward driving your knees toward your chest, not rotating your hips back & forth, bringing your knees outside your elbows. then take a few steps backwards. repeat.
tricep bridge hold w/ alternating ruep kicks – start sitting on the floor with your feet flat on the floor out in front of you, hip width apart, & knees at 90 degrees. place your hands behind you directly beneath your shoulders, fingers facing your toes. squeeze your glutes & lift your hips up into the air as high as possible without it going into your low back & hold. drive one knee toward your chest, then straighten your leg all the way out touching your heel to the floor. do the same with your other leg. repeat.
alternating narrow / wide push-ups – in push-up position (either from your feet, knees, or dog push-ups), start with your hands right next to your body so your elbows touch your rib cage as you do your push-up. do one push-up, then move (or hop) your hands out wider & do another push-up. repeat.
prone 3-position clock holds – on your stomach with your arms straight above your head (at the “noon” position) & your legs straight out behind you. let your toes touch & relax your heels out to the side. rotate your arms so your thumbs point to the ceiling. lift your arms as high as possible & hold. move your hands out to 10 & 2 & repeat. finally, move your hands out to 9 & 3 & repeat.
v-up crunch – 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.
alternating lateral plank hold on hands – on your side with your body in a straight line, place your hand directly underneath your shoulder. squeeze your glutes, engage your abs, straighten your arm, lifting your hips off the floor. raise your other hand toward the ceiling, look toward it, & hold for 5 seconds. rotate to the other side, keeping your hips up & your body a plank.
air bench wall glides & pulls – in an air bench (aka wall sit, aka air chair) with your knees & feet hip width apart, hips & knees 90 degrees, feet directly beneath your knees. keep your weight in your heels & press your entire back into the wall. place your arms in the “stick-’em-up” position with your elbows & backs of your hands against the wall (if you can’t get your hands to the wall, keep pressing them in that direction). raise your hands above your head as high as possible keeping both your elbows & hands in contact with the wall, then pull your elbows down to your sides as low as possible keeping both your elbows & your hands in contact with the wall. repeat.
pendulum lunges w/ reverse pullover hold – stand with your feet flat on the floor, hip width apart, toes pointed forward. interlace your fingers behind your back, straighten your arms, pulling your hands toward the floor, lift your hands off your butt, & hold. keeping your leg straight, lift it in front of you, then step back behind you & lunge, keeping your weight in that leg, upper body straight & tall, & not letting your front knee go in front of your ankle. do all reps on this leg, then repeat on other leg.
invisible jump rope – if you have a jump rope, jump rope. if not, mime turning a rope around your body while you hop over it.
low air bench rocking chairs – in an air bench (aka wall sit, aka air chair) with your feet & knees hip width apart, toes pointed forward, & knees directly above your ankles, drop your hips & knees below 90 degrees. rock up on the heel of one foot & the toes of the other foot & alternate toe -> heel -> toe -> heel keeping each foot in the opposite position to the other foot.
single leg active shoulder bridges – on your back with your feet flat on the floor, hip width apart, & toes pointed forward. straighten one leg out on the floor, tighten your thigh, pull your toes toward your shin & lift your leg so your knees are even. squeeze your glutes & lift your hips into the air as high as possible without it going into your low back, then lower them back to the floor. repeat on other leg.
spread foot toe touches – on your back, lift your legs into the air as high as possible while keeping them straight – keep your thighs tight & your toes pulled toward your shins – & split them as far as possible. lift your shoulder blades off the floor & attempt to touch your toes. back of your head touches the floor between each rep.
lateral abc’s – on your side with your body in a straight line from head to feet. tighten your thighs & pull your toes to your shins. keeping your legs straight, spell the alphabet – all capital letters – with your top leg. repeat on other leg.
straight leg active splits – on your back, lift your legs into the air as high as possible while keeping them straight – keep your thighs tight & your toes pulled toward your shins. split your legs as wide as possible, then bring them back together. repeat.
wide shoulder bridge hold w/ active frogs – on your back with your feet flat on the floor as wide as possible while keeping your toes pointed forward. squeeze your glutes & lift your hips into the air as far as possible without it going into your low back. keep your hips high & bring your knees together then apart.
feet elevated frog crunches – on your back, soles of your feet together & knees out to the side, interlace your fingers behind your head, creating a bed for your head with your hands & elbows out, touching the floor. lift your feet off the floor, look behind you, & lift your shoulder blades off the floor. back of your head & elbows touch the floor between each rep. keep your feet in the air.
alternating lateral lunges – stand with your feet hip width apart, toes pointed forward. step one foot out to your side keeping your toes pointed forward & feet flat on the floor. lunge into that leg, keeping your chest up & forward – do not let it bend towards the floor. bring that leg back to hip width & do the same with the other leg. each lunge = 1 rep.
backwards traveling inchworms – stand with your feet hip width apart, toes pointed forward. place your hands flat on the floor, fingers pointed forward. keep your legs straight while you walk your feet away from your hands as far as possible, then walk your hands to your feet as close as possible while keeping your legs straight. repeat.
stationary monkey hops – start in the plank position with hands flat on the floor, fingers facing forward. hop your feet to the outside of your hands then back out to plank position. repeat without stopping.