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This move builds core strength, focus, and upper-body strength.
Your foot will be near your left shoulder, and your knee will be near your right.
Sit up tall and hug the leg in to open and stretch the right glute and outer thigh.
Hold for three deep breaths.
Silver level:Next, take the right ankle out of the left arm.
Lean forward and link the underside of the right knee over your right shoulder.
Bend your right elbow and place both hands on the floor.
Bend the left leg and link the right ankle underneath the left ankle.
Your right arm will remain between the two legs.
Hold for three breaths.
Bend the knees and unhook the ankles.
This is a fun upper-back strengthener, heart-opener and backbend.
Slightly bend your back and reach the arms overhead to touch the wall.
Keep the feet hip-width apart with knees slightly bent and core tight.
That is one push-up.
Work up to doing fifteen at a time and always counter-stretch between sets.
As a counter-stretch, take a forward bend and reach towards your shins or the floor.
Hold for two long breaths.
Stepping off the mat sets the scene for fat burning and flexibility moves like X and split jumps.
Silver level:Perform three squats in fast succession counting one, two, three.
Rebound on the floor and then sweep the arms in front of you for momentum.
Learn more about Nikki atNikkiFitness.com, and follow her on Twitter@NikkiFitness.
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