Shadow Boxing
Shadow Boxing
Get into an "athletic stance" so your feet are below your hips and your knees are slightly bent, and your core is engaged. Punch your hands out across your
Bear Crawl
Bear Crawl
Begin on all fours and alternate moving your right and left arms with your right and left legs and move forward.
Bear crawls are part of Kyra Williams' Personal Fitness Program
Seated Medball Twist
Seated Medball Twist
Start seated leaning back slightly with your chest up. Hold a medball or dumbbell in both hands and twist so it touches the floor to your right, then
Barbell Sumo Deadlift
Barbell Sumo Deadlift
Begin with a barbell on the ground and your legs are going to be wide - like a wide leg squat stance with your toes pointing out. Your
Seated Curl and Press
Seated Curl and Press
Have a seat on a stability ball or a bench while holding dumbbells in each hand. Curl the dumbbell up then press the weights overhead, then lower
Barbell Strict Press
Barbell Strict Press
Begin with a barbell across your chest/ collar bones with your elbows high, standing up straight and your feet hip distance, facing forward. Keep your core tucked in
Scissor Kicks
Scissor Kicks
Lie on your back with your feet a few inches in the air, then kick them away from each other, then one across the other back and forth. You
Scapular Retraction Push Ups
Scapular Retraction Push Ups
Start in a plank position on your flexed toes and wrists, elbows and shoulders all in one straight line. Keep your quads and core engaged (abs, glutes)