Sneak preview from the new dorm room workouts this weekend! Lots of fun moves, minimal equipment; very intense. :)
A. On your belly, swim out like you were on a paddle board. Kick your legs and paddle your arms forward, keeping them off the ground but close to the body. Lift your chest slightly and squeeze through your upper back and glutes.
B. Draw your hands in towards your chest, and push through your triceps to return to plank. Step OR hop your feet into the wide ‘surf’ squat: hips open and face to the side.
C. Push through the front heel to lift your torso into the wide squat. Hold the squat, sitting low, and ‘bob’ by pulsing up and down for 5 counts.
D. Return hands to the floor, then hop (or step) back to plank. Lower to the ground and repeat with the swim, switching sides for the surf squat.
These are tough! Shorten the counts to 3 instead of 5 if you want to move a little quicker (heartrate boost), and try to make the motions as fluid as possible keeping proper form.