You’re going to love trainer Anna Kaiser’s high-intensity body-sculpting moves.
Do one minute of Dynamic Knee Raise (30 seconds each leg), 15 seconds of Heel Click, one minute of Lunge and Kick (30 seconds each leg), and 15 seconds of Heel Click. Rest 20 seconds; repeat three times before moving to round two.
Complete the prescribed number of reps for each exercise, moving from one to the next without stopping to rest. Do a total of three sets.
EXERCISE 1: DYNAMIC KNEE RAISE
Stand on your left leg, knee slightly bent, and extend your right leg out to the side, toe touching the floor; extend both arms overhead, reaching over to your left side (a). In one motion, raise your right knee toward your chest as you lower both hands to your knee (b). Reverse the movement to return to start. That’s one rep. Complete all reps on that leg, then switch sides and repeat.
EXERCISE 2: HEEL CLICK
Stand with your feet two to three feet apart, then sit your hips back and bend your knees to lower into a half squat, raising your arms in front of your chest, elbows bent (a). In one motion, press through your heels to jump into the air while swinging your arms down to your sides, clicking your heels together in midair (b). That’s one rep. Immediately lower back into a squat position.
EXERCISE 3: LUNGE AND KICK
Step your left foot to the side and sit your hips back to lower into a lateral lunge, keeping your chest upright (a). Press through your left heel to shift your weight back onto your right foot, extending your left leg into the air in a high kick (b). Reverse the movement, stepping back into a lateral lunge. That’s one rep. Complete all reps, then switch sides and repeat.
EXERCISE 4: INVERTED LEG LIFT
Place your hands on the floor about shoulder-width apart and position your feet hip-width apart a few feet behind you; raise your hips and straighten your legs so that your body forms an upside-down V, keeping your back flat and core engaged (a). From this position, slowly raise your left leg out to the side (and up to the ceiling in an arc) on a count of three (b); pause, then reverse the movement to lower your leg on a count of three back to the starting position. That’s one rep. Do 10 reps, then immediately repeat on the other leg.
EXERCISE 5: SINGLE-ARM SLIDE
Fold a hand towel and place it on the floor under your right hand, hands shoulder-width apart; extend your legs behind you and lower onto your knees in a modified pushup position, so that your body forms a straight line from head to knees (a). Keeping your core tight, slowly bend your left elbow as you slide your right hand away from you on the floor, lowering your body in a straight line (b). Slowly reverse the movement to return to start. That’s one rep. Do 10 reps, then repeat on the other side.
EXERCISE 6: SEATED OBLIQUE PULL
Sit on the floor, heels on the ground and knees slightly bent; hold a towel taut at both ends and raise it overhead, then lean back, keeping your back flat (a). Maintaining a tight core, slowly pull the left end of the towel toward the floor while extending your left leg (b). Pause, then return to start and repeat on the other side. That’s one rep. Do 10.
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