Exercise 6: Knees Up
I’m not going to lie: this one’s pretty challenging. But give it your best shot. Start by kneeling down, with your butt resting on your heels. (You know, like the yoga pose.) Jump up and land on your feet. (That’s the tough part.) Then, squat down into a deep, 90-degree squat. Finally, lower your body back down to the original kneeling position. Repeat as many times as you can in 30 seconds.
Exercises 7 and 8: Glute Lifts
Lying on your back with your legs fully extended, bend your left leg and place your left heel on the floor about a foot from your glutes. Raise your hip and glutes up and down as many times as you can in 30 seconds. Then, switch your leg positions and repeat for another 30 seconds. Two keys here: the extended leg should remain in the air. Also, your hips and glutes should remain in the air as well. Don’t let them rest on the floor at all.
Exercise 9: Tuck Jumps
Get into a peak push-up position (a regular push-up position, with your butt raised up). Jump simultaneously with both feet, driving your knees underneath your navel. Jump back and repeat for 30 seconds. This is a good, challenging move; it’s going to blast your glutes, hamstrings, quads and calves. It’ll also work your hips.
Exercise 10: Mountain Climbers
To finish things off, a nice big conditioning exercise. From a peak push-up position, drive your left foot under your navel, then bring it back to the starting position as you drive your right foot under your navel. Continue alternating your legs under your body as fast as you can for 30 seconds (you know, like you’re climbing a mountain).
So that’s the Week 3 workout, folks. The whole thing will take you five minutes. If you’re a fitness newbie, do it once. If you’re an intermediate fitness performer, do it twice with a minute rest between each set. And if you’re a fitness ninja, do it three times. Perform this workout four to seven times during the third week of our four-week Beach Body plan, and you’ll be one step closer to looking, well, a heckuva lot better than Broadway Joe, to tell the truth.
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