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:

Image result for Mountain Climbers gif

Lower down into a plank position, and run in place, kicking your knees forward five times. Then, kick your legs in, and jump up, raising your arms in the air. Repeat. This challenging move works your entire body—delts, triceps, biceps, abs, hamstrings, & obliques.

Boat Pose Twists:

boat pose | the spark collector

Sit with your legs bent in front of you and your arms in prayer position. As you twist your body to the right, take your legs out, and as you bring them in, your upper body returns to center. Repeat on the other side. After a few reps of this sequence, you will feel your core getting stronger.

Bird Dog Plank:

Image result for Bird Dog Plank gif

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.

Thread the Needle:

Image result for thread the needle (With images) | 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!