Personal trainer and fitness blogger for Love, Sweat, and Fitness, Katie Dunlop, brings a dynamic background of yoga, barre and boot camp to our FIIT Fridays series. Tune in for her key moves that will work your entire body at once! This week’s line-up includes Mountain Climbers, Boat Pose Twists, the Bird Dog Plank, and Thread the Needle. Let’s break that down for you:

Mountain Climbers:

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Assume a pushup position with your arms completely straight. Your body should form a straight line from your shoulders to your ankles (a). Lift your right foot off the floor, and slowly raise your knee as close to your chest as you can (b). Return to the starting position, and repeat with your left leg (c). Continue alternating for 10-12 reps. “It’s key to keep your hips low at all times,” says Ballantyne. Do them slowly; the faster you do them, the more likely you’ll mess up your form, say by rounding your lower back, and you’ll lose the ab-building benefits, he adds.

Boat Pose Twists:

Two friends in partner boat pose with a twist in yoga class ...

Russian twists are a great bodyweight exercise that is far more superior and intense than crunches. It targets your oblique muscles. It’s ideal for people who are new at working out and want to target their core. Sit on the floor; bend your legs at the knees. Assume a V-shape from. Fully extend your arms. Twist your torso to each side and keep your arms parallel to the floor as you hold a medicine ball. Move your hands to the opposite hip but don’t let your shoulder blades drop.

Bird Dog Plank:

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Lower down into a plank position. Take one arm out in front of you, and lift the opposite leg up. Bring them both back down, and switch sides. This move will increase core strength in your abs, lower back, and everywhere in between.

1. Start in a plank position with your body in a straight line, your wrists under your shoulders and your feet shoulder-width apart.
2. Extend one leg and the opposite arm at the same time.
3. Pause for 3 to 5 seconds, return to the starting position and switch sides.
4. Continue alternating sides until the set is complete.

Keep your spine, head and neck neutral and aligned, and tighten your core and your glutes. Breathe in as you extend one leg and the opposite arm and maintain your back flat and your hips level.

Thread the Needle:

Image result for thread the needle | Pilates workout, Pilates, Workout

Start by lowering your arms to the ground and raising one leg up. Bring the raised leg in towards your chest, and thread it through the center of your body. Do several reps until you switch sides. This fun workout will blast away your body fat!