More: 10 weightlifting moves for beginners
6. Reverse roll out
Start in a high push-up position with your palms under your shoulders and your legs extended behind you, but this time, place the balls of your feet on the center of the skateboard. Tighten your core, and use your abs to press through your feet and pull the board toward you as you bend your knees to your chest. Reverse the movement, and return to the starting position.
Perform 12 repetitions. Add more if this seems easy.
7. Side lunge
Stand tall with the skateboard perpendicular to and just to the outside of one of your feet. Place the same-side foot onto the board, toes angled outward. Very carefully tilt your hips back slightly and begin rolling the skateboard sideways away from your body as you bend the same-side knee and shift your weight toward the board, just as in a side lunge. Keep your opposite leg (the one on the ground) straight. Lunge as far as you can (keep in mind this is challenging) before reversing the movement and using your adductors (your inner thigh muscles) to help draw the board back to the starting position.
Perform six to eight repetitions per side. You may want to perform this exercise on a mat or rug to slow the board’s roll.
8. Single leg hamstring curl
Lie on your back, knees bent, one foot on the ground and one foot on top of the skateboard, roughly hip-distance apart. Tighten your core, and lift your glutes from the ground until your body forms a straight line from knees to shoulders. Hold this position, and carefully roll the board away from you, extending your leg fully. Reverse the movement, and use your glutes and hamstrings to help draw the board back to start.
Perform 15 repetitions per side.
More: The seven-minute equipment-free workout
9. Core twist
This might be my favorite move. Start in a high push-up position, shoulders over palms and feet on the skateboard. This time, make sure the skateboard is angled away from you at a 30- to 45-degree angle, pointing in the direction of your shoulders so your feet are positioned toward the back of the board.
Tighten your core, and twist your abs as you draw your knees up and to the outside of body, following the trajectory of the skateboard as it rolls forward. When you’ve gone as far as you can, reverse the movement, and use your core to return to the starting position.
Perform 10 repetitions per side.
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