1. STANDING KNEE PULL

Standing tall, with arms above your head, start by lifting your right knee up and pulling your elbows down towards your knee. Then switch legs. Do eight each leg for a total of 16.

Hints: Exhale as you lift the knee. Try to get the knee as high as you can! Pull the stomach in and feel the stomach lifting the knees.

2. SIDE STANDING KNEE PULL

Perform the same action but now the arms and knees go out to the side to work the side of the body. Do this eight times each leg for a total of 16.

3. KNEE HIGH JUMPS

Placing your hands onto your hips. Run in place as you lift the knees as high as you can up towards your chin. Perform this eight times each leg for a total of 16.

Hints: Exhale as you lift the knees and use all your might to lift those knees! If you need to modify, please don’t jump. Just simply lift each knee as high as you can.

4. PLANK-MOUNTAIN CLIMBERS

Coming down to the floor, onto your hands in a plank position. Hands are directly underneath your shoulders and feet are hip width apart. Your entire back should be in a neutral position. Imagine yourself as a table and someone is trying to balance coffee on your back. On an exhale pull one knee in between your hands, and then switch legs. Do this at a pace that is appropriate for you. You can go fast or slow but either way, push yourself! Perform this eight times each leg for a total of 16.

Hints: Try not to lift your butt up into the sky. Keep your butt low as you pull the knees in. Exhale as you pull the knees in and keep your shoulders over your wrists.
5. RIGHT LEG KNEE CIRCLES AND SWAY

In your plank, lift your right leg off the floor. Then pull right your knee in (with foot off floor) and create a big circle to try to hit each elbow. Exhale as you pull in and circle. Repeat eight times in each direction. When finished, hold the knee in the center, and sway the knee from right to left slightly twisting your hips. Inhale out to the right and exhale to the left. Perform eight times.

Hints: Keep arms over wrists. Keep your butt in line with the rest of your body. Pull your belly button into your spine.

6. RIGHT LEG SIDE SNAKE TWIST

Keep your arms where they are but twist your hip to the right and cross your right foot over your left. Your shoulders are still facing the floor. On an inhale lift your hips up into the sky pulling your shoulders back behind your wrists, and on an exhale come back into your twisted plank. Perform eight times.

Hints: Focus on the side of your body. Pinch the right side of your body on the way down. Keep your arms strong, try not to sink into your shoulders.

7. LEFT LEG KNEE CIRCLES AND SWAY

Perform the same action you did with the right leg but now with your left.

8. LEFT LEG SIDE SNAKE TWIST

Perform the same action you did with the right side but now do on your left side.

9. AB PUMPS

On your back, extend your legs to a 45-65 degree angle. Lift your head off the floor, extend your arms and pump your arms up and down ten times. Exhale with every pump pulling your belly button in to your spine.

Hints: Sensitive backs, please keep knees bent. Keep back firmly planted into the mat.

10. SINGLE LEG SCISSOR KICKS

Keeping your legs straight, pull them up to a 90 degree angle. Place your hands behind your head to support the neck with elbows out to the side. Slowly drop one leg, engaging core and then switch legs. Repeat five times with each leg for a total of 10.

Hints: Try to keep your legs straight. If you need to bend the knees, that’s ok!

11. SINGLE LEG SCISSOR TWISTS

Perform the same action except now we are going to twist. With the left leg in the air, on an exhale, twist the right shoulder to the leg. Then alternate. Repeat five times with each leg for a total of 10.

Hints: In you need to modify, please bend legs. Engage the abdominals and try to keep elbows are wide as possible.