How Many Ways Can You..

My challenge to you this week is to do every variation (listed) of these 4 exercises. Do 10 reps of each, take 2 minutes rest after you did all 5 variations then REPEAT and then move to the NEXT!!

Squat:

1. Feet & knees together & SQUAT
2. Feet close, on your toes, SQUAT
3. Heals together, feet turned out, SQUAT
4. Feet shoulder width apart SQUAT
5. Feet wider then your hips, toes turned out slightly SQUAT

Row w/ a Band:

1. Standing tall, holding band wide at chest height ROW
2. Attach 1 end of band in doorway at waist height – pull back in to ROW
3. Same as #2 BUT add a slight rotation to the side of the arm moving
4. Stand on the band, knees soft, hinge at your hips with back flat, ROW
5. Seated on floor, do a ½ rollback so your abs are turned on, band around your feet, row with palms down

Lunge:

1. Stationary (legs stay in 1 lunge stance) – go down for 5 seconds & up for 5!
2. Walking Lunges
3. Step down Lunge – Stand on a step, step back & down into a lunge, then lift back up to the step
4. Lateral lunge – Step to the side (bending the stepping leg) & lunge down then step back together
5. Lunge bottom up!! Start on the floor in a prepared lunge position (back toes tucked), lift up off floor just enough to straighten back leg, then down to floor again

Plank:

1. Basic Plank on elbows & toes or knees HOLD
2. Kneeling Plank alternating legs – in a kneeling plank, keep toes tucked on floor, straighten 1 leg by lifting knee off floor (NOT foot), alternate
3. Side Plank lift – Elbow under shoulder on your knees or toes, lift & hold, lift hips higher, then lower slightly, repeat!!! Switch sides
4. Plank walkout – start on your feet, hinge at hips, hands to floor, legs straight, walk hands out into a plank, pause, walk hands back to feet (straight legs), stand and REPEAT
5. Plank Jacks – Plank position on hands & toes, hop feet wide then narrow