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Sarah Chalke's Xflowsion Workout

The Scrubs star loves this workout combination of yoga, martial arts, and dance. Here are the workout moves Sarah Chalke relies on to stay fit.

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Ericka Mcconnell
Ericka Mcconnell
Ericka Mcconnell
Ericka Mcconnell
Ericka Mcconnell
Modified Alligator Push-Up A
Ericka Mcconnell
Modified Alligator Push-Up B
Ericka Mcconnell
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Dancing Chair

With its blend of yoga and martial arts (plus a hint of dance), Xflowsion, one of the hottest workouts in Hollywood, gives you toning and cardio in one flowing routine you can do in your bare feet. Try these signature exercises from creator Eric Paskel three or four times a week for a total-body shape-up.


Dancing Chair

Targets: Shoulders, abs, butt, and legs

  • Stand with feet hip-width apart, arms extended overhead, palms facing each other, and sink into a half squat.
  • Hold half-squat position as you alternately rotate arms backward in loose circles (like a lazy backstroke).
  • Feel free to sway as you stroke. Continue for 1 minute.

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Sidestep Kick

Targets: Hips, butt, and legs

  • Stand with feet shoulder-width apart, elbows bent, fists in front of chest.
  • Cross left foot behind right.

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  • Shift weight onto left leg and kick right leg directly out to right side, foot flexed.
  • Bring right leg back in front of left to cross-legged stance.
  • Step left foot out to left (to start position), then do a quick squat to complete 1 rep.
  • Do 8 reps. Switch sides, repeat.

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Warrior Twist

Targets: Shoulders, obliques, butt, and legs

  • Stand with feet hip-width apart, arms extended out to sides at shoulder level, and lunge forward with left leg, left knee bent 90 degrees, right leg straight.
  • Keeping arms out at sides, rotate torso all the way to the left, looking over left shoulder.

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Warrior Twist

  • Rotate torso to face forward, bending elbows to bring fists up as you drive right knee up toward chest, then kick with flexed right foot.
  • Step right leg back into a lunge, extending arms out as you rotate left.
  • Do 8 kicks. Switch legs; repeat.

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Modified Alligator Push-Up

Targets: Chest, arms, and abs

  • Start in plank position, on forearms and toes, forming a straight line from head to heels.
  • Press through left palm to straighten left arm.

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  • Straighten right arm to get into full push-up position.
  • Reverse back to plank. Aim for 5 reps.


Originally published in FITNESS magazine, March 2009.

Get all of Sarah's everyday diet and fitness tips here!

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ctebbe1 wrote:

Some of the instructions seem to be missing from this workout.

10/27/2011 10:09:27 AM Report Abuse

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