No Equipment Series: All Fours Lateral Kick-Outs

Exercising without equipment can offer both the ability to increase strength endurance and cardiovascular improvement simultaneously. This form of full body exercise is a great way to create variety in a weekly exercise plan, while also offering an option for vacation travel, when exercise equipment may not be available.

All Fours Lateral Kick-Outs

Assume an “all-fours” position on a mat – with knees below the hips and hands below the shoulders. While keeping your spine neutral, shoulder blades retracted, and knees just off the ground, tuck your right knee across and rotate your torso to the left, extending the right leg. Pull the leg back, while rotating back to the all-4’s position. Repeat with the left leg to the right side. Try 3-5 to each side.