Fit Villains: Selfish, Shameless, Sassy, Fitness.

Oh man. They’re back!

We’ve got another situation on our hands….

If you’re watching tonight, try these theme moves on a mat while you watch the gang & their adventures in Italy.

Yeah. Fist pump.

Jersey Floor Workout via Self.com

“Tan-tric” - Downward Facing Dog / Plank/ Side Plank / Plank Flow

1. Start in the downward dog position on a yoga mat with your knees by your chest and your arms flat on the floor in front of you.
2. Immediately go into a plank position placing your forearms on the mat and extending your legs behind you keeping your back straight and your core activated.
3. Turn to your right side by rotating on your feet and place them one on top of the other to perform a side plank. Keep the elbow of the planted forearm perpendicular to your body and place your left hand on your hip.
4. Return to forward plank position.
5. Turn to your left side and perform a side plank -Return to the forward plank position and repeat.

“The Situation” - step touch with a fist pump

1. Stand behind a step and prepare to look awesome.
2. Tap your right foot on the step and quickly bring it back to the floor as you tap your left foot on the step. Alternate left to right.
3. As you tap your feet back and forth, extend your dominant arm into the air, form a tight fist, and pump it from a 90 degree angle out to a 45 degree angle back to a 90degree angle etc. This is called the 45/90.

“The Opportunity” - Single-Leg Drop (in Crunch Position)

1. Otherwise known as scissors, lay flat on your back with your hands behind your head in crunch position.
2. Keeping your legs straight, scissor your right leg up to a 90 degree angle while the left leg remains in the extended position approx 2 inches off the floor
3. Alternate the same movement brining your left leg up in the air now and dropping your right leg.
4. Keep your core activated throughout the movement and make it smooth and controlled. One second up, and one second down is an appropriate count time.

“The Blowout” - Squat Thrusts

1. Perform a basic squat by dropping your hips back and bending your knees. Keep your chest up and your lower back straight as you drop levels.
2. When you reach the bottom of the squat position, lean forward and place your hands on the ground while simultaneously thrusting your legs out.
3. Keeping your core tight, bring your legs back into your chest and stand up.

“Juice Springsteen” - Jacks on Step

1. Step up on a step with your right leg first, then your left leg.
2. Once on the step perform one jumping jack, then return to the floor.
3. Step up with your left leg now and perform a jumping jack on the step once both feet are on the step.
4. Return to the floor and repeat.

“DJ V-boy” - V-Sit Isometric Hold

1. Have a seat on a yoga mat with your legs extended out in front of your body.
2. From this position, begin by activating your core, keeping your midsection tight, and lift your legs up about 3 inches off the floor keeping your knees slightly bent.
3. Hold this position for 30 seconds. You should feel this exercise in your midsection. If you feel it in your hip flexors, bend your knees a little more to alleviate the pressure on your hips.
4. For the advanced trainee, the 45/90 fist pump can be performed during this exercise.