Slash Body Fit

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Lateral Lunge to Runners Jump

Start by standing then, taking a big step to the right bending the right knee as well for a lower lunge. Push self back up into the standing position but instead of placing foot on the ground, immediately bring knee to chest and hop. Do 10 to 15 reps before switching to the other side.

Surrender Squats

Start by kneeling on both knees with hands behind the head. Bring right foot in front followed by the left until in a squat position. Hold pose for a few seconds before returning to primary position.

Squat Mistake: Lifting Heels

One common squat mistake is lifting heels off the ground. The proper way is to push heels down when lowering into a squat or let it remain firmly planted on the ground. This technique will prevent damage to the knees.

Squat with Side Leg Lift

Begin with feet shoulder width apart and hands on the side. Perform a squat and as you can come up, lift leg to the side whilst squeezing the glutes. Lower into a squat again then repeat on other leg.

Sumo Squat to Standing Oblique Crunch

Stand with feet shoulder-width apart and hands on your nape. Bend knees to lower down into a squat and as you return to standing position, crunch by bringing your right elbow to left knee and vice versa. Squat and alternate crunches for 30 seconds.

Side Plank with Knee Drive

Start in a side plank with top arm raised in front or on the waist. Slowly drive top knee to the chest and pause for a few seconds before extending legs to starting position. Do 5 to 8 repetitions for each leg.

Pendlay Row

Begin with feet shoulder-width apart and a barbell on the floor. Bend your knees, hinge your hips forward then, hold the bar with a slightly wide grip. Row the bar, while taking deep breathes to help stabilize your core.

Triceps Kickback

Stand with knees bent, leaning slightly forward with dumbbells on both hands. Start with elbows bent then, extend your arms all the way to the back and bring it back forward after holding a beat. This exercise will strengthen and tone your triceps.

Back Hyperextension

Begin in a hyperextension bench with feet secured under the pads and hands crossed in front or at the back of your head. Bend forward as low as you can then, raise your torso back to the starting position. Make sure that your body forms a straight line when you return to the first position.

Half-Kneeling Pallof Press

Begin in a half-kneeling position, while holding a resistance band attach to a machine at chest level. Bring the handle to your chest, while keeping your abs tight then, return to the starting position. Do it for 8 to 10 repetitions.