TC Challenge moves

Starting Position Stand with feet shoulder-width apart, hands on hips or behind back. Action Squat down slightly, bending from the knees, keeping abs tight. EXHALE: Lift left leg to side as you bend right knee to squat. Hold for 1-3 counts. INHALE: Bring leg back to center (keeping legs bent in the squat position). Straighten legs to come out of the squat. Repeat on opposite side for one rep. Special Instructions Don't let knee of squatting leg go past toes. Lean slightly forward. Hold a chair or wall for balance if necessary. Muscles Worked: Quads, Glutes, Hips, Outer thigh

Starting Position Sit on edge of chair, knees bent, feet flat. Grasp sides of chair, lean back slightly. Action EXHALE: Pull knees toward chest as you crunch upper body forward using abs, not arms. INHALE: Lower feet almost to floor, but don't let them touch until the end of the set. Special Instructions This movement should be slow and controlled. Don't let the momentum of your legs do the work for you, and don't let gravity snap your legs down as you return to the starting position. Muscles Worked: Abs