1. Twisted Deadlifts

10 Reps Each Side: Start by standing in a curtsy with one foot behind the other. Hold 3 pound weights in your hands with your arms over your head, arms at your ears. Hinge forward from your hips with your knees bent and then hinge up again maintaining the bend. Be sure you send your glutes back and keep your weight in the heel of your forward foot. This can also be done with no weight, with your arms still at your ears.

2. Thread The Needle

15 Reps Each Side: Lie in a bridge on the ground with your feet on the floor and knees in the air. Raise your hips into the air and extend one straight leg to the ceiling. Thread the raised foot through the space of the other leg, allowing your hips to rotate downward. Extend your foot back to the ceiling and repeat.

Lift and Row

3. Row and Lift

10 Reps on Each Side: Start in an elevated plank, with your feet on the floor and your hands on a box (or a couch!). Hold an 8 pound weight in one hand, with the other planted on the box. Row your arm up, then extend down. Then, raise the opposite leg up, without bending the leg, then tap back down. Repeat each move 10 times, then switch to the other side.

4. Floating Core Burn

30 Pulses, Rest, Repeat 2 Times: Start in a hovering quadruped (on all fours, then tuck your toes, and lift your knees three inches off the ground while holding the same position). Place a ball between your knees and pulse your knees together while maintaining the position.

5. Take Off

10 Reps Each Side: Start in downward facing dog and extend one straight leg to the ceiling. Bend your raised knee in and come to all fours, hovering above the ground. Extend back to three legged dog and repeat.

Anna Kaiser

Anna Kaiser Studios is a marriage of dance and functional training. Your body is not a collection of parts and needs to move and be moved as a unit. Therefore, we never focus solely on an individual muscle group, but instead prioritize the whole body. Here are Anna’s Top 5 Full Body Workouts.

The Anna Kaiser Plan
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