Fall Slim Down: 8 New Moves for Your Fall Plan

Don’t fall back into bad habits because your schedule is on the fritz. We have some new moves to get you reinvigorated and re-energized for a brand new workout routine. These 8 moves vary from toning to cardio to strength training. Combine them for one serious interval or tabata style workout.
What you need: 

• medicine ball
• stability ball

1. Pyramid Pulses: You can sit on the ground for this move, stand, or challenge your balance on a stability ball. Clasp your hands together so that your elbows are touching, raise them to 90-degrees and begin to pulse upward. Don’t let your arms dip below the 90-degree point and don’t slouch. Keep that tummy tucked in and your back elongated. Add a ball in between your elbows for another degree of difficulty. 
2. Squat Shifters: Get in a wide squat: weight in your heels, butt back, chest up, knees behind your toes. Shift your weight to the right, getting in a side lunge. Be sure not to let your knee go over your toes! Keeping your butt down, slide over to the left. Keep sliding back and forth, without coming out of the squat position for a full minute! You will feel your thighs burning!

3. Pop Squats: Start standing with your feet together. Simultaneously jump both feet out and into a squat and then jump them back together into your starting position. Jump quick and powerfully for 45 seconds.
4. Figure 8 Scissor Kicks: Place a dumbbell on the ground. Have a seat on the ground with your knees bent, feet flat on the floor. Sit up straight, keeping the core tight and your shoulders relaxed. Lean back to about a 45-degree angle. Pick your feet up off the ground so the only thing touching the floor is your bottom. Pick up the dumbbell and hold it in your right hand. Kick your right foot out so that your leg is full extended. Your left knee should still be bent. Take the dumbbell, hook it under your left knee and pass it off to your left hand. Now reverse the movement, tucking your right knee in and extending your left foot. Weave the dumbbell back through your right knee to your right hand. Go as quickly as you can passing the dumbbell through your legs, forming a fluid figure eight motion. Get as many in as you can within 60 seconds.
5. Sky Divers: Lie down on your stomach with your arms fully extended past your your head. Simultaneously raise your legs and arms off the ground. Try to get your upper thighs off the ground as well as your chest. Spread out your legs and arms, forming an “x”. Hold this pose for a second and try to lift everything up even higher. Come back to the center, lowering just a little, but not fully resting on the floor. That’s one rep. Do as many as you can in 60 seconds. 
6. Behind-the-Back Tricep Pulses: Grab your medicine ball and stand with your feet about hip-width apart. Stand tall, keeping your core tight and shoulders relaxed. Take the medicine ball behind your back; your palms should be on the sides of the ball. Simply lift the ball up as far as you can and then slowly lower back down. Keep pulsing the ball for a full minute!
7. Reverse Hypertension Leg Lift:  Place your stomach on your stability ball and walk your hands out. The ball should be somewhere between your belly button and pelvis. Balance on your hands keeping them directly under your shoulders. Lift your legs simultaneously. Really focus on squeezing that lower back and booty. Complete as many leg lifts as you can in 60 seconds, keeping focus on your form the whole time. It’s important you lift your legs from your hamstrings and glutes, and don’t swing the motion from your lower back.
8. Knee Russian Twists: Drop to your knees on the floor. Engage your abdominal muscles and slightly lean back, being sure to keep a straight back. Holding your arms up at your chest, twist the torso and the medicine ball from side to side. Do as many as you can in 30 seconds. If you feel pain in your lower back, decrease your range of motion or simply drop to the floor for a standard Russian Twist exercise.