curtsy lunge
sorry for the bad photos. it’s hard to take pictures with an iphone in the gym.
1. stand as if you’re about to do a curtsy (first photo).
2. make sure your front foot is facing forward and straight like mine. your back foot should not be straight forward. it should be on an angle.
3. curtsy. go straight down. like i’m doing in the second photo.
4. come back up. that’s 1 rep.
**normally, i do this exercise with 10lb dumbbell in each hand. so feel free to add weights!
Pliés
first things first. please excuse my expression. i tried to look hardcore (totally not me!) but didn’t work. then i wanted to blur out my face but thought it would ruin the picture so…
1. stand with your feet wide apart and pointing outward.
2. lower your butt (until your butt’s as low as your knees), then come back up.
**make sure your feet don’t go OVER your knees and keep your knees pointing outward
Renegade Rows
i usually do this exercise with heavy weights but i didn’t have any on hand!
1. get into a push-up / plank position, with your hands right underneath your shoulders.
2. pull your hand / dumbbell up to your arm pit.
3. repeat with the other side. that’s 1 rep.
**the muscles you’re working in this exercise is stronger than other muscles in your arms so you can use heavy weights!
Leg Lifts
1. lie on your back and put your hands behind your head.
2. lift your legs off of the floor until it’s almost perpendicular to the floor.
**when you lower your legs to repeat, don’t let your legs / feet touch the floor. keep them off of the floor until you’re done a whole set.
**beginners: place your hands right by your side, under your butt.
Bicycle Crunches
1. lie on your back and put your hands behind your ears (so you don’t pull your neck)
2. lift both legs a few inches off the floor
3. bring one knee into the chest and lift the opposite shoulder off the floor. so if you bring in your left knee, you should lift your right shoulder up.
4. switch to the other side. now that’s 1 rep.
**make sure you don’t pull on your neck!
V-ups
1. lie down on your back with your arms 90 degree angle from the floor (like in the first photo).
2. lift your upper body and legs (second photo).
**when you lie back down, make sure your arms don’t go over your head because then, you will be using the momentum of your arms.
Plank Punches
in a plank position, punch with your left arm, then your right. that’s 1 rep.
