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Tight & Toned

Plié Squat Jump

How it works: Three or four nonconsecutive days a week, do each exercise back to back with no rest. Repeat the entire circuit up to 3 times total.

Total Time: up to 30 minutes

You will need: No equipment

A.Stand with feet together, arms by sides. Sit back into hips, lowering into a narrow squat position with hands at hips.

B.Immediately jump straight up, landing in a deep plié squat position with legs open wide to the sides with knees and toes slightly turned out, hips under shoulders. (Make it easier by swinging arms during jump or harder by keeping hands at hips.) Repeat jump, this time landing in narrow squat position. Continue, alternating jumps each rep.

Sets:3

Reps:20

Side Lunge to Rear Lunge Touchdown

A.Stand with feet together, arms by sides. Take a wide step out to the right, lowering into a side lunge by bending right knee (left leg remains extended), pushing hips back and reaching left hand to the floor just in front of right toes.

B.Quickly push off of right foot and return to start position to complete 1 rep. Immediately lower into a low rear lunge, stepping right leg back, bending both knees about 90 degrees, and touching right fingertips to the floor. Continue, alternating each rep.

Sets:3

Reps:20 per side

Sliding Sumo Squat Reach

A.Stand with feet wider than hips, knees and toes turned out slightly. Lower into a deep squat, pushing hips back and reaching fingertips to the floor, and keeping spine naturally straight, chest lifted, and eyes focused front.

B.Extend legs as right heel slides into right, reaching both arms overhead. Continue, alternating sides each rep.

Sets:3

Reps:20

Side Plank Side Kick

A.Come to a side elbow plank with left elbow bent under shoulder, hips and heels stacked, and knees bent about 90 degrees slightly in front of body. Place right hand behind head (or on the floor for more support.

B.Lift left hip off the floor as right leg extends out to side of hip, flexing foot and pushing out through right heel. Return to starting position.

Sets:3

Reps:20 per side

Bottoms Up

A.Lie facedown on a mat with legs extended hip-width apart and toes pointed, elbows bent and hands stacked under chin. Lift legs up in line with hips, squeezing glutes.

B.Bend knees and curl heels in toward body (knees may open slightly wider as legs bend). Extend legs and lower to starting position.

Sets:3

Reps:20

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