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The duck walk to stand has quickly become a new favorite.
Katie Thompson
Your steps forward and back don’t have to be big ones.
The abs and butt workout below is for Day 16.
Check out the full month of workoutsright here.
Or go to theworkout calendar here.
After your last move, rest for 60 seconds.
That’s 1 circuit.
Do the entire circuit 3-5 times.
After your last circuit, try the Tabata.
TabataDo each move below for 20 seconds, resting 10 seconds between moves.
Repeat the circuit 4 times for a total of 4 minutes.
Duck Walk to Stand
Stand with your feet hip-width apart and core engaged.
From this squat position, step your right foot forward, then your left foot forward.
Continue to repeat this pattern, squatting and walking forward to stand.
Then squat and walk backward, to stand.
At the halfway point, switch the foot you typically lead with.
Squat Pulse
Stand with your feet hip width apart and core engaged.
have a go at stay low and not stand up entirely for the full amount of time.
Flutter Kick
Lie faceup with your arms on the floor by your sides.
Prop yourself up with both of your arms bent to 90 degrees, so youre in a reclined position.
Engage your core and lift both legs about 6 inches off the floor.
Keep your core engaged so you do not add additional stress to your lower back.
If this is too challenging, bring your legs higher.
Kick your feet (like you’re swimming freestyle) up and down while maintaining an engaged core.
Reverse Lunge - Alternating Sides
Stand with your feet shoulder width apart, core engaged.
Step back with your right foot and bend both knees to sink into a lunge.
Keep your core engaged, hips tucked, and back straight.
Return to your starting position by pushing off right foot and stepping forward.
Repeat on the other side.
Continue to alternate sides.
Make it harder:Hold a dumbbell in each hand.
Engage your core and draw your right knee to your chest.
Return to your starting position and immediately draw your left knee to your chest.
Return your left leg to your starting position.
Continue to alternate, moving quickly.
After your last round, try the Tabata.
Bonus: TabataDo each move below for 20 seconds, resting 10 seconds between moves.
Repeat the circuit 4 times for a total of 4 minutes.
x 20 seconds
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All images and gifs: Photographer:Katie Thompson.
Stylist:Rika Watanabe.
Hair:Hide Suzuki.
Makeup: Rachel Ghorbani.
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If you buy something through our retail links, we may earn an affiliate commission.
