Cardiff Yoga Studio

Med Wall Ball Workout

Frog Sit-Up

1: Lie on your back on the floor with your legs extended in front of you. Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you.

2: Bend your knees and push your thighs down until they are near the floor. The soles of your feet should be touching each other.

3: Push down on the soles of your feet and bring them up as close to yourself as you can while keeping your outer thighs on or close to the floor.

4: Cross your arms in front of you by touching the opposite shoulder. This is the starting position.

5: Flatten your lower back towards the floor, exhaling as you do so. This movement looks similar to the first stage of performing a sit-up. Hold this position at the top for a second.

6: Slowly move back to the starting position as you inhale.

7: Repeat for the number of reps in your set.

Weighted Knee Circle

1: Get down on your hands and knees.

2: Place a single dumbbell behind your left knee.

3: Raise your left leg up so that your thigh is parallel to the ground and your toes are pointing straight up at the ceiling. This is the starting position.

4: Begin exercise by making a big circle with your left knee toward the outside of your body, not underneath your body.

5: One complete circle equals one rep. Repeat as necessary.

Valslide Moving Plank

1: Get down on your hands and knees. Position a Valslide under each foot.

2: Come up off your knees and into the plank position so that your body forms a straight line from your heels to your head.

3: Begin the moving portion of the exercise by sliding your feet back about 6-12 inches. The farther back the harder the it is.

4: Slide forward to the starting position. This completes one rep.

Decline Dumbbell Fly

Step 1: Lie down on a decline bench and secure your legs at the end. Grasp a dumbbell with each hand. The palms of your hand should be facing each other.

Step 2: Move the dumbbells in front of you, shoulder width apart. The palms of your hands should be facing each other and your arms should be perpendicular to the floor and fully extended. This is the starting position.

Step 3: Bend your elbows slightly and lower your arms at both sides in a wide arc until your feel the stretch in your chest. Inhale as you do so.

Step 4: Move your arms back to the starting position and squeeze your chest muscles and breathe out.

Step 5: Hold for a second and repeat the movement for the desired number of reps.