Alec Kugler
Not sure about you, but seeing someone as fit as Christi Marraccini from Tone House do things like clap push-ups (as in, not only do you get yourself back up off the floor, but with enough force that you’re able to squeeze in a clap in between. yup.) and plyo lunges (that we get secondhand soreness just by watching), motivates the eff out of us. It’s what we can only describe as: goals. So when she invited us to follow one of her workouts, we were excited—and, yes, a little scared, too—to take our routines to the next level. Let these nine advanced total-body toning exercises get you there, too.
Move #1
Down and Jump
As you place your hands on the ground, jump your feet back, and drop your chest all the way to the ground. As you begin to push yourself up, jump your feet up towards your hands. Come to a standing position and then jump straight up, bringing your knees to your chest.
Move #2
Bear Crawls
Start on both hands and feet. Begin movement by moving your right hand forward as your left foot comes forward, then switch.
Move #3
Gallops
Start with feet shoulder-width apart. Place both hands on the ground, then jump your feet to your hands.
Move #4
Squat Jumps
Place your feet hip to shoulder-width apart. Squat down to parallel, driving through your heels, exploding up to a full extension of your body until your feet leave the floor. Land softly in your squat stance.
Move #5
Plyo Lunges
With your feet in your lunge stance, drive through your feet, switching your front and back leg into a lunge position.
Move #6
Clapping Push-Ups
On the upward movement of your push-up, clap your hands together under your chest. Catch yourself in a push-up and repeat.
Move #7
Shoulder Press
Begin with your body in an upside-down V on your toes, with your hands underneath your shoulders and hips high. Looking at your toes, bring the top of your head to the floor as you bend your arms, then push back up to starting.
Move #8
Out and Up
Start by lying on your back with your hands by your sides. Bring your knees to your chest, driving your feet straight up, lifting your hips off the ground. Bring your knees back to your chest and extend your legs parallel to the floor.
Move #9
Alternating Toe Touches
Lying on your back, raise your legs straight up to the ceiling so your hips are at a 90-degree angle. Bring your hands to meet your toes, keeping your lower back on the floor the entire time.
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4 Ways to Get a Full-Body Workout without Equipment