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Your Trainer:Heidi Kristoffer, creator of CrossFlowX, developed this series of poses exclusively for SELF.
You’ll Need:A yoga mat.
Do 2 sets of the moves 3 times a week on alternate days.
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Sports bra, $50;Nike.com.
Jump onto right foot, bringing left leg back and to right, reaching left hand to ground.
Repeat, as fast as you might with good form, for 1 minute.
Bend forward, reach fingertips to ground and rise onto balls of feet (as shown) to start.
Keep hands and feet fixed as you bend knees and lower butt toward ground.
Repeat, as fast as you’ve got the option to with good form, for 1 minute.
Return to start for 1 rep. Do 10 reps. Switch sides; repeat.
L-Hop
Works: shoulders, abs, butt, legs
Stand with feet together.
Bend forward; place palms on ground.
Bend left knee and point foot toward sky.
Rise onto ball of right foot (as shown) to start.
Shift weight to hands and hop to lift right foot off ground (only as high as comfortable).
Land in start for 1 rep. Do 10 reps. Switch sides; repeat.
Lower right leg until it hovers above ground and reach arms outside left thigh (as shown).
Tuck toes, straighten legs, and raise hips to start.
Stay on balls of feet and shift weight forward, reaching chin toward thumbs (as shown).
Return to start for 1 rep. Do 20 reps.
See the step-by-step instructions of the moves now!
