Most of these exercises are intermediate. You can modify them, the modifications are pretty obvious. I recommend doing 2 sets of 15-20 reps.
|MODIFIED PUSHUP CLAP-- If you can't do the clap, it's okay- start out with plain modified pushups. If those are too easy, but the clap is too hard, try doing regular pushups with your legs straight off the floor.|
|LUNGE WITH FLY AND CURL: Starting with feet parallel standing straight , put right leg out, raise arm parallel to shoulder, Put right leg back and return hands to side palms facing in.|
|CATEPILLAR TWIST: COURTESY OF HEALTH.COM|
|COURTESY: HEALTH.COM--- WINDMILL|
|C-TWIST COURTESY OF HEALTH.COM|
|WEIGHTED LUNGES COURTESY: BYETOFATS.COM|
remember to keep your knee directly above your ankle
|JUMP SQUAT WITH WEIGHT (You can sub ball with dumbell, i've done it)|
Plies with weights- Stand with legs together, knees facing opposite sides with your heels touching, feet should look like a V. With weights in both hands, knuckles facing outwards, bend your knees so that the space between your legs would look like a diamond. Return to standing straight up, and repeat. This gets rid of the inner-thigh touch.