A practical, no-equipment workout to get the body in shape from head to toe

#4. Plank Push Up

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Start in the plank position with your elbows shoulder-width apart.

Press yourself up from the floor one arm at a time into a push-up, maintaining your body in a straight line.

Slowly return to the starting plank position the same way, one arm at a time.

Repeat the movement alternating sides.

#5. Superman Pose

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1. Lie on your belly, with your arms and legs fully extended.
2. Lift both arms and legs off the floor, and hold for a count of 2.
3. Return to the starting position and repeat.


Maintain a neutral spine and inhale as you lift your arms and legs off the floor. Pull your abs in, keep your core tight and use your lower back muscles to keep your arms and legs up.

#6. High Lunge Variation

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Step 1

Begin in your High Lunge with the hands on either side of your feet.

Step 2

When you are ready, on an inhalation, reach your arms up to the sky. Stack your shoulders right over your hips. Keep the alignment of the legs strong- nothing changes because the body is upright now. The arms stretch up alongside the ears. Imagine you are squeezing a block between your hands to keep the energy strong.

Step 3

Draw the shoulders down into the back and feel the collar bones broad and open. The belly is drawn into the spine.

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