For the first move, do a kettlebell halo , then lower down into a reverse lunge, simultaneously rotating toward one side to build stability through the obliques and lateral gluteals. Focus on keeping this a controlled, fluid motion and maintaining an upright torso. Dont let yourself drop toward the side of your bent leg; this will require a tense core and firm glutes. Lower with the same leg for each round, alternating the side of your rotation with each rep.
Next up get in quadruped position, on all fours, feet shoulder-width apart, hands directly below shoulders, core tight. Work to keep your back flat (but dont arch either!) and keep your hips and shoulders square to the ground. Now lift your knees an inch off the ground; youll need to tighten your abs more to do this.
From here, alternately touch opposite hand to opposite foot; keep battling to keep your hips and shoulders square. Having trouble? Raise your knees slightly higher to make this easier.
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For the last move, youre working foot speed and hip movement. Find a line on the ground (or place or draw one). Put one foot in front of the line and one foot behind it; set up on the balls of your feet in athletic stance, knees bent.
Now quickly hop your front door behind the line as you hop the back foot in front of it; try to keep your hips and shoulders square to the front as you do this. Keep working back and forth like this until time is up, gradually picking up speed as you go.
Do each move for 30 seconds, rest for 90 seconds, then repeat for a total of 6 rounds.