Set your alarm for 25 minutes and grab a towel – youll need it for one ofthe moves. Do10 reps ofthe first 7 moves, in order, then complete 100 reps ofthe final 2 exercises, then start at the top again. Go through the circuit as many times as possible in 25 minutes, resting briefly between exercises. Just like out in the ocean, its all go-go-GO with this supercharged, surfer girl workout!
Even if you are not a board rider, you will love how your body will look and feel after including this session in your summer workout plan!
Start standing with your feet together.
Push powerfully off your right foot, leaping laterally to the left.
Land on your left foot and lower into a deep lunge, moving your right leg behind you and lowering your right knee to the ground.
Immediately push off your left foot to leap laterally to the right, landing on your right foot and dropping your left knee to ground.
Weight Loss Exercises After Pregnancy Photo Gallery
Stand with your feet hip-width apart.
Push your hips back and keep the majority of weight in your heels as you lower down into a squat position,
your hips in line with your knees.
Keep your chest lifted throughout.
Dynamically push up out of the squat and take a big lateral step to the right, lowering again but this time keeping
your left leg straight and bending deeply into the right, as you bring your surfer arms up to shoulder height, extending over your straight leg.
Repeat on other side.
IT WORKS: ENTIRE BODY IT BOOSTS: CARDIO AND ENDURANCE
Start standing tall, relaxed but with good posture.
Sprint on the spot, bringing your knees alternately to waist height. Move fast and pump your arms!
ONE-LEG PUSH-UP TO SIDE PLANK
IT WORKS: SHOULDERS, CHEST, BACK, BUTT, HAMSTRINGS, ABS ANDOBLIQUES IT BOOSTS: BALANCE AND STRENGTH
Start on the ground in plank position, with your hands just wider than your shoulders and in line with the middle of your chest.
Lift one leg off the ground and lower into the bottom half of a push-up.
Push back up, keeping your leg elevated as you twist into side plank position.
Hold for a few counts, then return to plank and swap legs for the next rep.
IT WORKS: BUTT, LEGS, ARMS, SHOULDERS,
BACK AND CORE IT BOOSTS: CARDIO AND POWER
Start standing comfortably, with good posture.
Squat down to place your hands on the ground, just outside your feet. Jump both feet back into plank position and drop your chest/hips to the ground.
Push back up from the ground and explosively jump into the air to bring one leg in front ofyou to land in a surfer stance position, as if standing on a board.
Place your hands on the ground again, jump back to plank and drop down, repeating the move with your opposite leg in front.
IT WORKS: SHOULDERS, ARMS AND UPPER BACK
IT BOOSTS: STRENGTH, ENDURANCE, MOBILITY AND FLEXIBILITY IN SHOULDERS
Stand tall with your arms extended out on either side of your body.
Slowly move your arms in circles without rotating your wrists or elbows. Keep your arms at shoulder height -dont let them drop.
Change directions (forward/backward) every 10 reps.
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