Bonus tips! Heather's workout playlist and more exercises

Heather Meyer, our guest in Functional Fitness on the Road episode, shared her irresistible playlist and extra workouts with the Juice community.

Playlist (nearly 45 minutes total):

Wanna Be Startin’ Somethin’ – Michael Jackson
The Way You Move – Outkast
No Hay Igual – Nelly Furtado
I Want To Take You Higher – Sly & The Family Stone
Stronger – Kanye West
Hey Mama – Black Eyed Peas
Hey World (Remote Control Version) – Michael Franti & Spearhead
Boyz – M.I.A.
Micaela (Bimbo Reggaeton Remix) – Bimbo & Sonora Carruseles
Mas Que Nada (feat. The Black Eyed Peas) – Sergio Mendes

Wall push-up:
Stand about 2-4 feet away from a wall (closer is easier; further away is harder). Place your hands on wall in front of you, about shoulder with apart and finger pointing up the ceiling. Lean forward by bending the elbow, until you are close to the wall. Be sure to breathe as you come toward the wall and take an inhale when you push away and recover. It is ok start with just a few and stop when you feel the burn. The next time you do them, try to add a couple more!

Back extensions on belly:
Lay on your belly (preferably on a mat). Place your hands by the sides of your heads (easier) or behind your head (harder). Slowly, raise your upper body (head, shoulders, and upper chest) from the floor into the air. It will not be a big distance. Hold it up for a count of two and then slowly lower back to the floor. Remember to exhale on the up and inhale on the release. Be sure to keep your head in line with your spine. Also, be sure to leave your legs on the floor.

Walking lunges:
Standing up, lunge one leg forward, making sure that the knee lines up with your toe (it never goes beyond of in front of it). Come down enough to feel it, but never come all the way down to the floor! Once you are down, push off with the back foot and come back to standing. Repeat with the other leg, so you are balanced. Breathe in on the actual lunge and breathe out when you come up.

Rolly polly crunch:
Lay on your back. Bend knees up toward your chest, so that there is a 90 degree angle between your thighs and shins. Place your hands behind your head. Pull your bellybutton back toward your spine. Keeping the elbows wide, exhale as you come up, bringing both your upper body up as well as your legs. Breathe on the way up and exhale on the release back.

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