Chris Powell's Choose More, Lose More for Life (31 page)

Land in the starting position.

Start by standing with your feet and knees together, your back straight, and your hands hanging loosely at your sides.

Keeping your back straight and your feet and knees together, go into a squatting position by bending your knees and lowering your hips toward the floor. Drop your hips until they are several inches lower than your knees and your chest touches the tops of your thighs. Place your hands on the floor shoulder-width apart, with your arms straight and outside your knees.

Supporting yourself on your hands, thrust your feet back.

Straightening your knees, land in the plank position with your abs tight and your body rigid from heels to shoulders. Only your hands and toes should be touching the floor, and your elbows should be fully extended.

Jump your feet forward.

Land in the squatting position.

Stand up, fully extending your knees and hips to end in the starting position.

Beginner version of Burpee and Squat Thrusts

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.

Extend your right leg out behind you. If this is too difficult, you may place your right knee on the ground.

Extend your left leg out behind you to a plank position. If this is too difficult, you may place your left knee on the ground.

Step forward with your left foot, placing it just outside and behind your left hand.