Take hold of the area behind your knees with your hands and pull in your abs while tilting your pelvis forward. This will create a c-shaped curve in your spine. Next, raise your arms and press them towards the back of the room in little pulses.
All the while, keep those abs in and the spine curved.
Bring your chest all the way down to the floor, and then back up to where your arms are at a 45-degree angle.
Repeat this move 10 times. Then there’s another step: Maintain your bent arms and all that contraction in your upper body, and simply lift and lower your knees to the ground in six slow, deliberate taps.
Then push back up into your plank or half plank and do the whole routine again. This time, complete six push-ups and four knee taps, and then do the circuit one last time with just four push-ups and two knee taps.
Stand with your legs slightly wider than hips-width distance apart, and your toes pointing out at a 45-degree angle. Hold a couple of moderately heavy weights at your chest, elbows bent at your sides.
Now, lower down into a deep squat, dipping your butt even lower than your knees. Keeping your heels on the floor and your toes pointed out, press into your feet and stand up, squeezing your glutes the whole way up.
Make sure you’re really driving your heels into the floor and pressing your glutes together, so the work is in your butt, not your quads.
Finally, once you’re standing, press your arms together overhead.
Two year difference between these two photos. I used to be a cardio bunny. I started eating more protein, lifting heavy, and I only do HIIT twice a week. Just a little motivation for anyone who thinks they can’t do it, you can! I did❤️