Exercise Cheat Sheet—The How-To's
1a. Jump Lunge
Targets: Legs
How to: Take the traditional lunge up a notch. Start with a basic front lunge—but on the way up, explode with enough force to jump a few inches off the ground. Land softly with both legs bent at 90 degrees (and the front knee positioned directly over the ankle). Got the hang of things? Switch legs in mid-air, landing with the other leg in front. Alternate for 10 to 15 reps on each leg while maintaining a strong core and upright torso.
1b. Clapping Push-Up
Targets: Chest, triceps, core
How to: Ready to get a little hang time? This move starts with a standard push-up, but on the way up, push off of the floor explosively enough that the upper body takes flight. Bring the hands together mid-air for a single clap (or more if you've got it like that!), then return to starting position. Aim for 10 to 15 reps, or however many you can execute with good form.
More: The Diet Detective: The Benefits of Push-Ups
1c. Single-Leg Glute Bridge
Targets: Glutes, hamstrings, lower back
How to: Start lying on your back with your knees bent and feet flat on the floor, about eight inches from your butt. Bring the right leg into the chest, then raise up into a half bridge position by pushing firmly into the left foot. Repeat for 10 to 15 reps, then repeat on the other leg. Not challenging enough? Try pulsing at the top (meaning dropping down a quarter rep, then back up a quarter rep before lowering all the way back down).
1d. Side Plank Star
Targets: Obliques, glutes, shoulders
How to: Got those side planks down pat? Time to raise the bar. Starting in a traditional side plank (forearm on the ground and body stiff as a board), lift the top leg straight up while keeping the rest of the body perfectly still. Hold it there for 1 to 2 seconds, then bring the top leg back down to meet the other leg. For those feeling nice n' steady, try lifting that leg a few inches higher with each rep. Repeat for 10 to 15 reps, then switch.
