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by Keli Roberts

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This integrated dynamic sequence is designed to heat up the whole body. Start with an athletic ready position. From here, bring your hands down into a very low squat, and then come back up again and repeat that, but this time walk your feet back into a plank, hold the plank a moment, and then step forward, nice lunge, and come up. On the next time, come down, jump back into your plank, jump forward, and come up. On the next one, jump down, do a push up and then jump up. Alright, now move into a lateral moving sequence. Do a little lateral shuffle, move to the side and come back. Your feet should never come together. Always keep the feet apart. Then move into a little carioca crossover patterning, and then speed that up into tapioca.

About the Presenter

Keli Roberts

Keli Roberts IDEA Author/Presenter

Keli Roberts?is a specialized tier-three personal trainer at Equinox in Pasadena, California. She is a master trainer for Schwinn® Cycling and Gliding?, a Kettlebell® Concepts-sponsored athlete and is on the BOSU® development team. Keli is also known for her award-winning videos, books and training seminars. She is a spokesperson for ACE, a 2007 inductee to the National Fitness Hall of Fame and was awarded the 2003 IDEA Fitness Instructor of the Year Award.