WARRIOR WINDMILL
Targets shoulders, abs, obliques, butt, legs
O Start in warrior II: Stand with feet hip-width apart, arms
extended out to sides, palms down, then lunge with right
leg out to right side, toes pointing right, knee over ankle
and left leg straight. Turn head toward right hand.
W Maintaining lunge position throughout, hinge at waist
toward left as you bring left hand toward mat by outside of
left ankle and bring right arm overhead.
O With feet planted, quickly reverse direction, hinging toward
right as you arc right arm toward mat behind right thigh and
bring left arm up toward ceiling to complete 1 rep.
O Do 10 reps. Switch sides; repeat.
sweat
sculpt
SUMO WARRIOR
Targets shoulders, abs, butt, quads, calves
O Start in warrior II: Stand with feet hip-width apart,
arms extended out to sides, palms down, then lunge
with left leg out to left side, toes pointing left, knee
over ankle and right leg straight. Turn head to left.
O Pivot on heels so that toes of both feet are turned
out slightly, look forward, and sink into a wide squat.
V Lift both heels off mat and do 3 pulses, lowering
butt 2 inches toward heels and rising again. MAKE IT
EASIER: Lift only one heel, or keep both heels on mat.
O Pivot feet to return to warrior II, this time facing
right: Point right toes toward right and left toes
forward, leaning body weight over bent right leg and
straightening left leg as you look right. That’s 1 rep.
