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      10 Insanely Challenging Yoga Poses That Will Build Serious Strength

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      There’s no shortage of hard yoga pose #inspo on the net these days. But what if you’re actually inspired to try one yourself? Where would you even start? Megan Hochheimer, founder of US-based Karma Yoga Fitness, who frequently posts her own impressive “physics experiments” (her words), shares the benefits of pushing the boundaries of your practice, the requirements for nailing next-level poses, and of course, 10 hard yoga poses to set your sights on along with some pro tips. (Note that many of these tricky poses have a variety of names; the ones included here are what Hochheimer calls them.)

      First and foremost, have fun with it: “Where else can you be a grown-up and get to be barefoot and roll around on the floor and breathe as loud as you want? In your yoga practice, all those things are welcomed, so there’s no reason why some of these tricky poses can’t be a fun adventure.”

      The Benefits of Hard Yoga Poses

      You’ll learn more about your practice.

      “Sometimes I’ll see something in a picture and I’m like, ‘Oh yeah, definitely I could do that.’ But then I end up laughing at myself because there’s no way,” says Hochheimer. On the flip side, with good prep work and practice, she’s nailed poses she never thought she’d be capable of. “It’s cool to find where those nuances are in your own body. That self-study is something that is so encouraged in yoga.”

      You’ll hone functional strength.

      “When you build that strength to get up and down off the ground, balance on one foot or balance on your hands, you’re honing those parts of your physicality that are going to help make all the rest of your activities of daily living so much more enjoyable,” says Hochheimer.

      You’ll finesse your proprioception.

      Other perks include working on your proprioception which, when dull, can lead to balance issues. “In most of these tricky poses there is this element of balance, whether one knee is on the ground, one foot is on the ground, you’re arm balancing, or you’re in an inversion,” explains Hochheimer. “When you start to build that, you’re building concentration and proprioception.”

      Asoka Eco Lux Dreams & Starlight Yoga Mat 

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      READ MORE: 8 Easy Core Yoga Poses That’ll Fire Up Your Abs

      The Hard Yoga Pose Prerequisites

      Don’t Take Yourself Too Seriously.

      Some poses could take years to master while you may be able to do others right away. “What’s really important is that we don’t take ourselves too seriously about any of it,” says Hochheimer. “If you’re going to approach this in a really competitive way, sometimes that invites injury. Whereas if you approach it in a playful way, and just stay with yourself through the process, I think that it’s a very healthy exploration.”

      Bail Like A Kid.

      Know this: You’re going to fall out of arm balances and inversions. “All of us who have learned how to do them fall in one way or another, so the more you can understand your body mechanics and how you do that, the safer you can be when you do have to bail.” When you’re a little kid, you’re riding your bike, you fall off, you roll into the grass and you’re not hurt that badly. So, before attempting any of these poses, just do some cartwheels and rolls on the ground to get back in touch with that part of yourself and practice safely falling.

      Really, Really Warm Up.

      The better you warm up, the better you’ll be able to get into these poses. And not for nothing, Hochheimer notes that they’ll look more aesthetically pleasing to boot. A 10-minute vigorous flow should get your heart rate up and muscles warm, but be sure to specifically target the areas you’ll use in each pose as well.

      Take Videos or Photos.

      “Sometimes in my head, I thought things were going to look one way, but then they look a different way in a picture or video,” Hochheimer says. “Viewing them afterwards helps me to make tiny adjustments or understand that I need to do my homework and develop more triceps strength with decline push-ups, or foam roll, or whatever it is. That helps you learn because you’re not just then repetitively going back into these patterns of failure.”

      Practice—And Consider Pro Help.

      Remember: These are hard yoga poses! “With all yoga, a lot of it is practice so just keep coming back to it,” advises Hochheimer. Working with an experienced teacher can help you to more safely and quickly nail them.

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      1. Camel Variation

      Expert Tip: Camel Pose is such a great opening of the front of our body that sometimes gets tight with a lot of our more strenuous Vinyasa. The arm variation here is a big shoulder stretch. Be sure to warm up your shoulders extra well before trying it.

      READ MORE: These Are The 4 Best Yoga Moves For A Toned Tummy 

      2. Peacock Pose

      Expert Tip: Remember that your legs are just as strong when you get upside down as they were when you were standing on them – keep them super active in this pose.

      3. Tripod Headstand Variation

      Expert Tip: Work on your scapular mobility before you try this one. To do so, hold a yoga block overhead between the hands at its widest angle. With straight arms, try to “push” the block towards the ceiling without shrugging your shoulders up around your ears. As you “pull” the block back down, don’t bend the elbows but do use the back muscles to create the sensation of the pull. Keeping squeezing the block between the hands through both phases of the movement. Repeat several times for scapular mobilisation.

      4. Baby Grasshopper

      Expert Tip: Sit on the floor with the right leg extending out in front. Step the left foot over the right leg and twist the torso to the right so that both hands come to the floor in line with the left foot. Press into the hands and bend elbows into chaturanga (upper arm parallel to the floor). Practise engaging the inner thigh to lift the right leg up (or use a block under the right hip to get lift-off). Lean towards the right inner arm and use core muscles to hold the body still as the left-hand grabs the right big toe.

      5. Eight-Angle Pose

      Expert Tip: This one grows out of that Baby Grasshopper. Work on your Chaturanga or tricep push-ups as prep work and focus on squeezing your inner thighs in the pose.

      6. Baby Crow Pose

      Expert Tip: If there’s a pose here to try first, it’s this one. It’s deceptively tricky-looking, but not as hard for most people to accomplish. It’s almost like a flying Child’s Pose. Start in a forearm plank, then walk your feet a little wider and start to tippy-toe in until you feel your knees touch the backs of your arms. Then, come into a Cat spine, look forward, and shift your weight forward.

      7. Split Pose Variation

      Expert Tip: Work on hamstring, quad, and hip flexor mobility before attempting this pose. You could try Pigeon Pose and half splits with blocks.

      8. Side Plank With Big Toe Grab

      Expert Tip: Here, you’re working internal rotation of one leg, external rotation of the other, core strength, and balance. The prep for balancing in this pose can be found in the Pose of Infinity: Lay on your right side with a yoga strap in your left hand. Rest your head on your right hand or arm. Extend both legs and try to keep the body in a straight line. Reach down and pull the left foot into the strap. Slowly extend the left leg up towards the ceiling. Use the strap in your left hand to control the stretch and hold the left foot up and focus on keeping the torso and right leg stable (try to limit the wobble forward and back). Repeat on the other side.

      READ MORE: Ease Tight Muscles And Lift Your Mood With This Quick First-Thing Yoga Flow 

      9. Bound Forward Fold

      Expert Tip: This one goes in the family of the Kneeling Compass (and it’s a prep for Bird of Paradise). The difference is that this one requires a bind, which means you’re taking double internal rotation of your shoulders. Use a strap in your hands as they come across your back to make it more accessible.

      10. Flying Split (Eka Pada Koundinyasana)

      Expert Tip: This balance-challenging pose is a partner to Kneeling Compass because it requires the same joint actions, hamstring flexibility, and external rotation of the top leg, internal rotation of the bottom leg. Work on your Chaturanga or tricep push-ups as prep work.

      *Words: Caitlin Carlson

      *This article was first published on Women’s Health US.

      Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites.  More

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      This Arm Sculpting Workout Tones And Seriously Torches Kilojoules

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      Hooray for longer days and warm sunshine! But if the saying “sun’s out, guns out” fills you with trepidation, don’t stress. Sculpting your biceps and triceps (the muscles at the front and back of your arms) with this arm sculpting workout will make your arms look more toned and reduce the appearance of arm flag. What’s more, more muscle in your arms means no more upper-arm jiggling.

      The Arm Sculpting Workout

      Ready to load those guns? This workout will get you there. Start with the first move and complete all sets before moving on to the next move. Continue until you’ve done all moves.

      You’ll need: A pair of dumbbells and a medicine ball. Start with light weights and go heavier once you’ve mastered the form.

      One-Arm Row Kickback

      Sets: 3

      Reps: 10-12

      Rest: 60 seconds

      Bend forward slightly at the hips. With your left hand at your side, hold a dumbbell in your right hand, palm facing in and arm extended toward the floor. Pull the dumbbell up to your waist, keeping your arm close to your body. When your elbow hits 90 degrees, straighten your arm behind you so that it’s parallel to the floor.

      21s

      Sets: 2

      Reps: 21

      Rest: 60 seconds

      Stand with a dumbbell in each hand, palms forward. Curl until elbows hit 90 degrees, then lower to start; do seven reps. Follow immediately with seven more curls, this time bringing the dumbbells to your armpits, then lowering until your elbows reach 90 degrees. Finish with seven complete curls, lowering the dumbbells to your hips and curling them all the way up.

      Lateral Raise

      Sets: 2

      Reps: 10

      Stand with feet shoulder-width apart with a dumbbell in each hand, palms facing each other, arms in front with elbows slightly bent. Raise arms until parallel to the floor. Return slowly.

      Walkover Push-ups

      Sets: 1

      Reps: 5 each side

      With a medicine ball that’s big enough for you to place both of your hands on it, get into a push-up position. Place your left hand on the ball and your right hand on the floor, and do a push-up. At the top of the exercise, walk your right hand onto the ball, place your left hand on the floor, and do another push-up. (If you’re a beginner, try these on your knees.) More

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      Pregnancy Workout: 5 Easy Exercises For A Healthy Bod

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      If you’re a mum-to-be, try this easy pregnancy workout to keep healthy and fit during pregnancy from Cotton On Body. This workout is low-impact, meaning it’s gentle on your body but still gets your heart pumping to stay healthy.

      The Easy Pregnancy Workout

      1. Squats

      Sit back through your heels until your hips are nearly in line with knees (your range may be limited depending on how far you are into your pregnancy). Then stand up straight, pushing through your heels and squeezing your glutes.

      2. Glute Bridges

      Lying on the ground, tuck your heels close to your bottom, shoulder-width apart. Push your hips up all the way, squeezing your glutes as you come up. Hold for 3-5 seconds, then lower back to the ground and repeat.

      3. Resistance Band Rows

      Stand on the band with your feet shoulder-width apart. Lean over with your knees slightly bent, making sure that you keep your spine natural. Pull the band to your chest, squeezing your shoulder blades together. Hold for 3-5 seconds, then slowly release back to starting position.

      4. Donkey Kicks

      Place your hands under your shoulders and knees under your hips, maintaining a neutral spine. Bring your knee in towards your chest then extend out slowly towards the sky with your toes pointed, squeezing your glutes. Try not to rotate your hips too much.

      5. Resistance Band Bicep Curls

      Stand on the band with your feet shoulder-width apart. Slightly bend your knees, with your elbows to the side and arms extended. Curl your arms up to your shoulders, hold for two seconds, then slowly lower down to full extension again. More

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      8 Easy Core Yoga Poses That’ll Fire Up Your Abs

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      Amy Dixon, an exercise physiologist and group fitness manager, has created this workout that builds muscle, improves flexibility, and melts away stress. Big bonus: these core yoga poses will fire up your abs.

      These moves roll yoga and strength into one neat package. They’re so effective because each exercise calls on your entire core and requires balance (thanks to the yoga moves), so your whole body, not just the targeted muscle, works through its full range of motion. Tackle the moves two non-consecutive days a week and you’ll notice sleeker definition – and a calmer mindset – within four weeks.

      Lateral Bend And Reach

      This core yoga pose works the core, shoulders, hamstrings and inner thighs.

      Grab a pair of dumbbells and stand with your feet about 1.2 metres apart. Turn your left foot out 90 degrees. Raise your right arm straight up above your shoulder, palm facing in (A). Brace your abs and bend to the left, lowering the left dumbbell to your left ankle (B). Rise back up, keeping your right arm overhead. Do 12 to 15 reps, then repeat on the other side. Do three sets, resting for up to 30 seconds between sets.

      READ MORE: These Pilates-Fusion Moves Strengthen, Lengthen And Tone

      Dog Press

      This core yoga pose works the core, shoulders, pecs, lats, back and hamstrings.

      Stand a bit behind a Bosu. Bend into down­ward dog, placing your palms about 12 centimetres apart on the dome and lifting your hips towards the ceiling (A). Place your right hand a metre in front of the Bosu and place your right knee on it. Follow with your left hand and left knee (B). Do a push-up (C). Step back into downward dog. That’s one rep. Do two sets of 8 to 10, resting for 30 seconds between sets.

      Rock The Boat

      Works entire core.

      Draw your knees towards your chest, lift your head and grab your legs below the knees (A). Rock up and balance on your glutes (B). Keeping your back long and chest lifted, straighten your legs and extend your arms (C). Hold for three seconds, then tuck in and roll back to start. That’s one rep. Do three sets of 12 to 15 reps, resting for up to 30 seconds between sets.

      READ MORE: Feel Strong And Powerful With This Explosive 15-Minute Workout

      Dive & Roll

      Works back and glutes.

      Place a weighted bar half a metre in front of a Bosu. Lie face down with your hips and belly on the Bosu, feet hip-width apart on the floor. Place your palms on the bar and lift your legs as high as possible (A). Slowly roll the bar towards the Bosu as you lower your legs towards the floor (B). Roll back to start. That’s one rep. Do three sets of 12 to 15 reps, resting for up to 30 seconds between sets.

      Trainer TipKeep your neck in line with your spine throughout the move.

      Crescent Lunge and Row

      Works back, glutes, hamstrings and quads.

      Grab a three-to-five kilogram dumbbell in your right hand and stand with your feet together, arms at your sides. Lunge forwards with your left leg until your left knee is bent at 90 degrees. Lower your torso as close as possible to your left knee, as you raise your left arm out to the side to shoulder height, palm down. Allow the dumbbell to hang naturally (A). Row the dumbbell straight up until your right elbow passes your torso (B). That’s one rep. Continue rowing, without standing up, for 12 to 15 reps. Return to start and repeat on the other side. That’s one set. Do three sets, resting for up to 30 seconds between sets.

      Trainer TipKeep your rowing arm close to your side.

      READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan

      Tricep Warrior

      Works core, triceps, glutes, hamstrings and quads.

      Grab a pair of two-to-four kilogram dumbbells and stand with your feet together, arms at your sides. Rest your right toe on the floor about half a metre behind you (A). Bend forwards from the hips and raise your right leg until your body forms a T. Bend your elbows to bring the dumbbells directly under your shoulders, palms facing in (B). Keeping your upper arms still, extend the dumbbells straight back (C). Curl them back to your shoulders. That’s one rep. Do 15 to 20 without lowering your leg. Rest for 30 seconds, then repeat on the other side.

      Bicep Warrior

      Works shoulders, biceps, glutes, hamstrings, and inner and outer thighs.

      Grab a pair of two-to-four kilogram dumbbells and stand with your feet about a metre apart. Turn your left foot out 90 degrees and, hips and shoulders facing forward, bend your left knee at 90 degrees. Extend your arms to shoulder height (A). With your upper arms parallel to the floor, do a bicep curl, bringing the dumbbells to your shoulders (B). Slowly re-extend your arms. Do 15 to 20 reps; rest for 30 seconds and repeat on the other side. More

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      HIIT Things Up With This Simple But Powerful Couple’s Workout

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      This full-body high-intensity interval couple’s workout is perfect for pairs looking to torch kilos. Do this workout three days a week for the best results. All you’ll need is a skipping rope and an exercise mat.

      Complete as many reps as you can in 60 seconds, then rest for 20 seconds before moving on to the next exercise. Based on your level of fitness either complete one round (beginner), two to three rounds (intermediate) or four rounds (advanced).

      The HIIT Couple’s Workout

      1/ Skipping And Inchworm

      Your partner starts in a standing position, feet hip distance apart. They then place their hands on the floor and walk them forward until they’re in high plank.

      Your partner then walks their hands back to their feet and stands upright. Skip for 60 seconds while they complete the exercise.

      Make it harder:  Your partner adds a push-up before walking their hands back to their feet and standing upright. Even harder: your partner taps their hands to the opposite toes before walking back and standing upright.

      READ MORE: Feel Strong And Powerful With This Explosive 15-Minute Workout

      2/ Knee-Raises

      Sit facing your partner. Holding each other’s hands, lean back and straighten your legs. Bring your knees towards your chest while shifting your butt to the other side of your partner. Straighten your legs and repeat the process, shifting your legs back to the starting side.

      3/ Skipping And Inchworm

      Repeat exercise one of the couple’s workout, but this time you perform the inchworm while your partner skips. 

      4/ Reverse Lunge And Squat

      Stand facing your partner while holding each other’s right hands. Lunge backwards with your left leg. As you return to standing, drop your partner’s right hand, grab each other’s left hands and lunge backwards with your right leg. As you return to standing, grab both hands and then squat. Return

      to standing.

      Make it harder:  Swap the regular squat for a jump squat. Let go of your partner’s hands as you jump.

      READ MORE: Get Strong, Shapely Legs With This Do-Anywhere Leg Workout

      5/ Plank And Jump Over

      Start in plank, keeping your body straight and your core braced. Your partner places their hands on your upper back near your shoulders and jumps side to side over you.

      Make it harder: After jumping over, your partner does a half-burpee (no push-up) before jumping back. Even harder: try a chest-to-floor burpee.

      6/ Partner Leg Raises

      Lie down facing opposite directions with your heads next to each other. Interlock your arms, holding each other under the biceps. Keeping your core muscles tight and back on the ground, raise your legs until your toes touch at the top. Lower back down with control. Repeat. 

      READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout

      7/ Plank And High Knees 

      As your partner maintains a high plank, perform high knees, moving side to side between their legs moving. Swap positions halfway. 

      8/ Partner Roll-Ups

      Sit facing your partner. Roll backwards onto your upper-back with your knees tucked in. Roll forward, returning to a seated position and clap hands. Repeat. 

      Make it harder: As you roll forward, stand up and clap your hands. Sit down and begin again. Try to keep the movement fluid and continuous.

      Download your free 28-day Essential Guide To Self-Care by entering your details below. *Terms and Conditions Apply. More

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      These Pilates-Fusion Moves Strengthen, Lengthen And Tone

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      By Caitlin CarlsonIn most areas of life, taking a shortcut often leads to diminished results (remember when you tried to cut your own “Rachel” layers?). But this Pilates-fusion workout can certainly give you all the results in less time.
      Hybrid workouts can get you a hot body in half the time! One of the best ones we’ve discovered: SLT (strengthen, lengthen and tone), a programme in the US that incorporates the controlled, toning movements of a classic Pilates class and adds intensity by cranking the pace to full throttle (no stopping to rest between moves!). “You develop flexibility and core strength, get your heart pumping and literally feel your muscles quivering,” says its founder, Amanda Freeman.
      READ MORE: Get Strong, Shapely Legs With This Do-Anywhere Leg Workout
      Classes use a Megaformer, a souped-up Pilates-like machine that works multiple muscle groups to torch kilojoules and amp up strength. Score the same perks at home with this SLT-inspired workout from Freeman.
      At a four-count pace, do as many reps of each move as you can for one minute before moving to the next exercise. Start with the spoon, then do the next three moves on your left side to totally exhaust the muscles before repeating them on the right. Rest for 30 seconds, then repeat the whole series twice more.
      The Pilates-Fusion Workout
      Spoon
      Remember to activate your core! Stand in front of a chair with a towel under both heels. Reach back and grip the front edge of the chair so that your butt hovers over and slightly in front of the seat (A). Lean forward and pull the towel towards the chair without bending your legs (B), then slowly push back to start. That’s one rep.
      READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan
      French twist
      Start in plank position with your arms shoulder-width apart and toes resting on a towel. Cross your left foot over your right at the ankle (A). Keeping your legs straight, pike your body to slide the towel a few centimetres closer to your arms (B). Push back to start. That’s one rep.
      Curtsy
      Get on your hands and knees (tabletop position). Extend your left leg straight behind you (A), then bend it, crossing it over your right leg as close to the back of your knee as possible (B). Return to tabletop position. That’s one rep.
      READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout
      Serve the platter
      Place your left foot on a towel slightly behind your right. Hold dumbbells at waist height, elbows bent 90 degrees, palms up (A). Slide your left foot back into a lunge as you straighten your arms (B). Reverse to return to start. That’s one rep. More

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      Feel Strong And Powerful With This Explosive 15-Minute Workout

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      By Wanita Nicol, equipment sponsored by REBEL Elite Fitness
      If you’re looking to find your strength and power, that high after you’ve completed something particularly tough, look no further than this explosive 15-minute workout.
      This workout combines fat-busting movements with strengthening exercises to tone your whole body – with emphasis on the wobbly bits around your butt and legs. Perform these moves as a circuit three or four times a week. For each exercise, do all required reps without rest, rest for up to a minute, then move on to the next exercise. Once you’re done, repeat the entire circuit for a total of three rounds. As you get fitter, decrease your rest time by 10 seconds. Always start with a quick warm-up — include shoulders, wrists and legs.
      READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan
      You’ll need: a step and a medicine ball (or any weighted object that’s easy to hold)
      Watch one of our WH staffers perform the moves for this 15-minute explosive workout:
      [embedded content]
      READ MORE: Get Strong, Shapely Legs With This Do-Anywhere Leg Workout 
      1. Step and Extend
      Stand about 30cm behind a sturdy box or step, feet hip-width apart, holding a medicine ball at your chest. Place your right foot on the box. Keeping your upper body straight, step up onto the box, straightening your right leg and extending your left leg out and back. Pressing the ball out explosively as you extend your back leg. Pause, then reverse the movement to return to start. That’s one rep. Do 10 to 12, then repeat on the other side.
      2. Donkey Kick
      Start in push-up position, legs extended behind you, feet together, hands under your shoulders. Keeping your legs together, brace your core and glutes, then kick both legs up simultaneously, bending your knees to bring your feet towards your butt. Try to land softly on the balls of your feet, back in the start position. That’s one rep. Do 12 to 16.Medi
      READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout
      3. Calf Raise
      Stand with your heels together and toes pointed out in a V shape. Slowly rise onto the balls of your feet. Hold for two seconds, then slowly return to start. That’s one rep. Do 10 to 15.
      4. Quarter-turn Squat Jump
      With feet shoulder-width apart, lower into a squat, arms straight down. Jump up explosively, swinging your arms overhead and rotating 90 degrees left in mid-air. As you land softly, immediately drop back into a squat. Reverse the movement to return to start. That’s one rep. Do 12 to 16.

      Wanita Nicol

      Wanita Nicol is a freelance writer and storyteller. She’s also a certified personal trainer and has been a fitness editor for more than 10 years. When she’s not trying a new workout or testing new fitness gear, she’s living her best nerd life on Instagram @TheFitNerdSA. More

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      Get Strong, Shapely Legs With This Do-Anywhere Leg Workout

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      These moves, forming part of a killer leg workout, works *hard* to build lean muscle and firm those legs fast.
      The explosive moves (plyometrics) in this leg workout increase strength and help your body absorb impact to prevent injuries, says Juan Carlos Santana, director of the Institute of Human Performance in Florida.
      Warm up for 10 minutes and do two sets of eight reps twice a week. Or, slot them into your regular workout and witness the burn in your glutes, core and quads.
      Vertical Jumps
      Level: ModerateStand with your legs shoulder-width apart and your arms slightly in front of you. Squat down about 45 degrees and jump up as high as you can. Land on the balls of your feet, but make sure your whole foot touches the ground before repeating immediately.
      READ MORE: 4 Postpartum Exercises That’ll Give You A Tighter Core
      Long Jumps
      Level: AdvancedStand with your legs shoulder-width apart. Get into a quarter squat and immediately jump forward as far and as high as you can. Bring your arms in front for balance as you jump. For a more challenging move, jump forward over obstacles like cones or sticks.
      READ MORE: 6 Dance Fitness Lessons From The Fitness Marshall
      Lateral Obstacle Jumps
      Level: OlympianStand next to a step or cone with your feet shoulder-width apart and your hands in front of you for balance. Get into a quarter squat and jump as high as you can laterally over the obstacle, landing on both feet. As soon as you touch the floor, jump back the other way.
      READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan More