Chris Powell's Choose More, Lose More for Life (30 page)

Extend upward, bringing your feet back together and clapping your hands overhead.

Intermediate version of Squat Jacks

Start by standing with your feet together, your legs and back straight, your shoulders squared, your arms fully extended down from your shoulders, and your hands at your sides.

In one quick movement, jump your feet out to a wide stance, keeping your knees fully extended. Swing your arms out from your sides and up over your head to point straight upward and clap your hands.

Jump your feet back together and bring your arms quickly back down to your sides, returning to the starting position.

Grab a jump rope or just pretend you have one! Standing tall with your chest out, spring off of the ground 1 to 3 inches with each hop.

Be sure to stay rigid through the core and extend the hips and ankles fully with each jump.

Start by standing with your feet shoulder-width apart, your toes pointed slightly outward, your back straight, and your hands hanging loosely at your sides.

Assume a frog-squat position by bending your knees and lowering your body until your hips are a few inches lower than your knees. Lean forward with your back flat and your eyes aimed directly ahead, until your shoulders are a few inches higher than your knees. Extend your arms straight down from your shoulders (between your legs) and place your hands flat on the floor.

Keeping your hands on the floor at shoulder width and bracing yourself on your fully extended arms, jump or walk your feet backward and land on your toes, with your feet shoulder-width apart. Finish the movement in the plank position, rigid from your shoulders to your heels and supporting yourself on your hands and toes.

Bending your elbows, lower your body to the floor.

Perform a push-up by fully extending your elbows and straightening your arms, finishing in the plank position.

Jump or walk your feet forward to assume the frog-squat position.

Jump upward into the air in one movement, extending your knees and straightening your legs. Swing your arms out from your sides and up over your head to point straight upward and clap your hands.