A warmup! Mat shoulder-wide. Upright leg. Bring your right hand forward over your head. Right knee. Repeat on the left. Your pace. Better faster!
Sweat here! Squat jumps train. Widen your mat. Squat down. Straight-backed squat. High-jump squat. Land squat. Repeat 30s+! Never bend or kneel!
Shoulders, abs Great all-arounder! Lying on your stomach with your hands behind your shoulders, push away from the floor to stay tight! Look down.
Back, Enchanting rears! Simple back-friendly workout. Face down. Reach out. Look down. Raise yourself. Release after a few seconds. Power over momentum!
Abs muscles, It separates. Lean back. Knees bent. Flattening pelvis. Lower to your knees and put it back on the floor! In command!
Abs muscles Minutes never seemed longer! Arms down. Stand up. Stay here. The end! Many variants. Hold yourself with palms or sides, not forearms! Stay upright! Don't slump!
Abs muscles Plank (see above). Slowly raise each knee to your chin. Move slowly and calmly. Slower means more abs! Slow, controlled motions!
Quads, glutes Bodybuilders and amateurs love this "Compound Movement"! Stand wider than shoulder-width on your mat. Get up and crouch! Deep squat, straight back!
Glutes Bottom-firming secret! This exercise includes two variations. 1. Lie back and elevate your hips. 2. Use chair legs. Angles make this difficult.
Quads The end! Thighs will feel this exercise! Be tall. Step forward, knee off toes. Push off with your back leg, pass your other leg, and take another step. This again!