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Perform each exercise with 15 reps.
1. Side Step Squats
Begin with feet together. Step right foot to the side, wider than shoulder width apart and squat. Make sure your knees remain behind your toes during the squat. Bring feet back together and repeat on the other leg.
2. Lunges Holding Equalizer with Oblique Twist
This exercise will work your glutes, quads & oblique’s. To begin the lunge, stand with your feet slightly apart holding the equalizer infront of you. Take a step forward with your right foot and bend both knees allowing your back heel to lift off the floor. Twist your torso to the left without moving your lower body, and then rotate back to the center. Push off the floor with your right foot to return to the starting position. Repeat on the opposite side.
3. Curtsey Squat with Lateral Leg Kick
Stand with feet shoulder width apart holding onto the equalizer in front of you. Cross right leg behind your body and bend both legs so that inner thighs touch. Raise or kick leg out to the side as high and you can without shifting your hips. Repeat on opposite side.
4. Leg Lifts
Holding onto the equalizer infront of you, extend right leg to the back and hold for 3 seconds and return to starting position. Make sure your leg remains straight during extension. Repeat 15 times then switch sides.
5. Plank On Equalizer with Knee to Elbow Twist
This plank will work all the muscles in your core ! Begin with hands placed on equalizer with your body in a full plank position. Ensure your hands are directly below your shoulders and your feet are hip-width apart. Keeping your hips level and your core engaged, lift your right leg and draw your knee into your left elbow. Place foot back to plank position and repeat on opposite side.
6. Mountain Climbers
Place hands on the equalizer in a upright push up position. Without changing your posture, raise your right knee towards your chest. Pause and return to the starting position and repeat on opposite leg.
7. Side Plank Hip Lifts.
Lay on right side, left foot crossed over the right and right elbow under the shoulder in a side plank. Press into right forearm and raise hip and thigh off the ground. Lower hip without touching the mat. For more of a challenge lift your top leg in the air.
8. 1 Legged Glute Bridge
Lay on your mat with your feet flat and knees bent. Raise one leg off the ground and drive the heel up, extending your hips upward and raising your glutes off the ground. Extend your hips up, engage your glutes and return to the starting position.
9. Heels to the Heaven
Laying on your back, place your hands to your sides with legs extended straight up. Press heels up to sky by using your core.
Begin laying face down on your mat. Your arms should be fully extended in front of you. Simultaneously raise your arms, legs and chest off the floor and hold this contraction for 2 seconds. Slowly lower back down to starting position. Repeat 15 times