How to Do It
Perform each exercise for the designated number of reps. Engage your core before beginning the exercise, and focus on keeping your abdominal muscles tight throughout the movement. Your core muscles will help keep your back safe and your posture in the correct position while moving through the exercises. Complete two to three rounds of the workout.
Start with feet hip distance apart. Prepare for lift-off by “winding up” the body, bending the knees and bringing the hands into the midline. As you explode up, drive both legs out to the sides and bring the hands up, so your body makes a giant “X.” (Your head is the fifth point of the “star.”) Control for a soft landing and immediately repeat. Complete 8 to 12 reps.
Curtsy Lunge With Pause
Standing on one leg, step the opposite foot behind you, so the knee lands on the opposite side of the standing ankle. Return to standing bringing the same knee into hip flexion (knee in line with the hips). Keep the knee up, ankle up, and toe up. Pause at the top and repeat. Complete 10 to 12 reps on the first leg, before switching to the other for 10 to 12 more.
In-and-Out Squat Jumps
Begin with feet wider than hip distance apart. With your knees bent, keep your back flat and chest up, and begin hopping your feet in and out, ending in squat position. Feet should alternate from roughly hip distance to wider than hip distance. Always stay in the loaded or active position, meaning knees will stay bent. One repetition equals both an “in” squat and an “out” squat. Complete 12 to 15 reps.