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You don’t need weights to shape up. With nothing but the floor to work with, there are simple exercises you can do to build muscle and endurance. In fact, here’s a full complement for your whole body!
The key is keeping the feet straight and flat on the floor, then pushing from there.
Remember to land flat-footed and the proper knee position will follow. Try to avoid kneeing yourself in the face.
The whole trick is in always keeping your leg and upper body in a line while you pivot forward and back at the hip.
Don’t think in terms of keeping your back straight, which isn’t going to happen. Think in terms of keeping your chest up.
Step backward from a standing position, but keep your knee at a 90 degree right angle and keep balanced on both feet.
Drop and gimme 20! Keep your feet and shoulders apart. Make sure you’re not sticking your butt up, nor letting it sag.
Bending from the waist as much as possible, walk forward on your palms until you’re in a plank position. Then walk back and repeat.
Keeping your chest up as you move side to side will help keep your knees in position.
Your back knee should not touch the floor. Left arm thrusts forward when right leg thrusts back, and the reverse.
Arms in front while squatting, then throw them behind you as you jump as high as possible, landing soft as a cat.
Keep everything in a line – shoulders, butt and thighs. Even your head. Then hold only so long as you can keep form.
While maintaining a plank, tap your left shoulder with your right hand, then reverse.
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