Do 3 sets of these 5 moves on alternating days (that cute guy modeling them?
That’s Mark Hendricks, the area group fitness manager for the gym’s Toronto HQ) .
Bridge Hip Thruster
Lie faceup, knees bent, feet flat, arms at sides.
© Condé Nast
Lift hips and raise and extend right leg straight up (as shown), to start.
Keeping leg extended, lower hips to floor.
Return to start for 1 rep. Do 12 reps. Switch sides; repeat.
Curtsy
Stand with feet hip-width apart, elbows bent and fingertips behind head, to start.
Step left leg back and to right, bending both knees (as shown).
Push off of right foot to return to start for 1 rep. Do 12 reps. Switch sides; repeat.
Bonus tone: When you return to start, lift knee up toward chest rather than return to standing.
Mountin Climber-Frankenstein
Start in plank with hands under shoulders.
Do 5 reps quickly.
Reverse move to return to plank.
Repeat on opposite side for 1 cycle.
Do 4 complete cycles.
Bonus tone: Perform 10 reps of mountain climbers instead of 5 per set.
Squat, then jump as high as it’s possible for you to (as shown).
Bonus tone: Instead of jumping straight up and down, do a 180-degree turn each time.
Down Dog to Bird Dog
Start on all fours, knees under hips, hands under shoulders.
Extend right arm forward and left leg back (as shown).
Hold for two counts.
Hold for two counts.
Switch sides; repeat for 1 cycle.
Do 5 full cycles.
