SAFETY: When starting any program don’t over-do it and know modifications. God made our body super awesome and we need to listen to what it tells us. Please don’t exercise back to back days. You MUST wait to recover at least 48 hours.
All
Lower Body
Obliques
Abdominals
Floor Exercises
Cardio & Legs
Goblet Squats- Heal Raises
Start in a wide squat holding a weight. Lift on heal for a few counts, then switch heals.
Obliques
Chuck-N-Tuck
Start laying flat, then chuck the ball in the air. Once it comes down, tuck into a ball. Then repeat. Level 1: Don't bring your upper body to the ball on the tuck, bring your legs in instead.
All 4's L-Lift
Same as All 4’s Bent Knee except you will take your leg and turn it so your heel faces your rear end and your knee faces opposite your hip. It will look like an ‘L’ that you will lift up and down.
Cardio & Legs
Flutter Squats
Standing upright, hop with your feet and land with your right foot in front of the other. Immediately repeat, left leg leads. Then, jump and perform a squat. Repeat and lead with the left leg. Level 1 (Taps): Take out the jump and tap with your right leg in the front and then the left, then step out to a squat.
Any time you perform exercises, do them deliberately, slowly, and controlled. Think
about the actual muscles you are targeting and always breathe in and out—never
hold your breath. Remember to always warm up your body before exercise, aim to
drink about 3 ounces of water every 20 minutes, and always stretch when you are
finished exercising.
1. 180 Squat Twists
In a deep squat position, jump up in the air and turn 180 degrees before landing in a deep squat (180 degrees in the other direction).
Use your arms to propel the motion. Keep your knees behind your toes.
Repeat the same way you came so you do not get dizzy. This is a great cardio
booster!
2. All 4’s Bent Leg
Start on your hands and knees. Keep your head and neck
neutral while looking at the floor. Engage
your core and put one leg bent in the air.
Flex your foot and press your heel
towards the ceiling. Keep your back and
arms straight. Repeat this as you focus
the exercise on your rear end, hamstring,
and slightly in your lower back. If you feel it more in your lower back, do not
lift as high. Keep your hips facing the ground at all times.
3. All 4’s L-Lift
Same as All 4’s Bent Knee
except you will take your leg and turn
it so your heel faces your rear end and
your knee faces opposite your hip. It
will look like an ‘L’ that you will lift up
and down.
4. All 4’s Straight Leg
Same as Bent Leg,
but straighten your leg and flex your
foot.
5. All 4’s Crossovers
Start in All 4’s Bent Knee position and cross your knee over the other knee and then back. You do not need to touch the floor with your knee. You should feel a good stretch in your hip.
6. Band (or Ball) Pass Off
Lay on your back and hold a ball or exercise band.
Reach your hands above your head and extend your entire body to a full
stretch position. Crunch and pass the ball from your hands to your feet.
Extend your entire body and then reverse the exercise and pass the ball back
to your hands. Repeat.
7. Bench Step Ups/Side Step Ups
Using a bench, stool, or chair that is sturdy
enough for your weight, step up with your left foot and then with the right,
meeting the left foot on top. As you step up, press through the heel and keep
your core braced. Standing together with both feet on the apparatus, reverse
the exercise by taking the right leg to the ground first. Take the left leg down
to the ground and then repeat this sequence. This will target the left leg
muscles if you repeat on this same leg for a period of time before going to
the right leg.. Bench Side Step Ups: Same as Bench Step Ups, except you
will step up from the side.
8. Bent-over Rows
Lean over and draw in your abs, keeping knees soft and
bent. Exhale as you pull your arms in and up, squeezing elbows together
towards your belly. As you drop your arms back down, keep your back flat.
Do not drop your shoulders.
9. Bicep Curl
Alternating arms, slowly curl all the way up close to the shoulder
and all the way down close to the thighs. Keep elbows touching your sides
without moving them. *If you don’t feel it in your biceps by rep 8, make sure
your core is engaged and your elbows are not swinging, or choose a heavier
weight.
10. Bicycles
Level 3: keep your chest raised as you sit on your glutes.As shown in the first picture,
keep one of your shoulder blades on the ground and rotate your shoulder and elbow towards your opposite knee. You have the option to extend one leg and
suspend it off the ground or allow it to touch the ground.Level 1: Reclining Level 1 (Reclining):
Lounge back, secure your body with your elbows, but chest high to keep
from dropping. Bend left leg towards chest. Take the opposite leg, either
suspended or on the ground, and switch legs as you exhale and inhale. You can go quick or slow with this one.
chest.
11. Bottoms Up on Ball
Use a large stability ball. Place your hips on the ball and your hands on the floor. Slightly turn in your heels so they are pointed towards
each other. Keep your legs hip distance apart. Slowly raise your lower half up in the air and squeeze your rear end. Slowly bring your legs down with the
same speed you raised them. Resist gravity. You should feel this more in your legs than your lower back. If there is too
much pressure in your lower back, do not lift as high.
12. Bridge Raises/Inner Thighs Together
Lay on your back with your knees bent and feet flat on the floor. Keep your knees hip width apart.Raise your hips off
the ground. Lift as high as you need to without putting too much pressure on your back. Then, lower your hips to the ground. Inner Thighs Together: For a harder intensity, keep your knees together while you lift and lower and lift
your toes up off the ground.
13. Burpees:
Standing upright, jump high in the air with hands overhead and as you land, squat and catch the floor with your hands and legs. Hop your legs out to a plank position. Level 1: Take the hop out and march the feet out to the plank position one at a time, instead of the hop. Level 3: Add a quick pushup after you hit a plank, then bring feet back in and jump off the floor to repeat.
14. Butt Squeezers:
Lay on your stomach and bend your arms. Lay your forehead on the back of your overlapped hands. Relax your upper body and lift your kneecaps off the ground while keeping your legs somewhat straight. Squeeze legs together and apart. Repeat this at a comfortable speed. Focus on your glutes, lower back, and hamstrings.
15. Chuck ‘N Tuck:
Lay on your back holding a stability ball. Chuck the ball in the air
and catch it, using momentum. Holding
the ball in front of you, lift your body
upward to sit up while bringing your knees to your chest. Touch the ball to your feet and then unfold and lay back down, holding the ball to your chest.
Repeat. Level 1: Stay on your back the entire exercise and only bring up your legs instead of your upper body. Level
3: Try to keep your head, shoulders, and legs off the ground throughout the entire exercise.
16. Clams:
Laying on the ground on your side, keep both knees and ankles
together. Dip your knees to the ground and lift your feet in the air. Slowly open
your knees while keeping your bottom knee on the ground. Keep your feet in
the air and do not disconnect your feet—keep them together at all times.
Repeat and bring your knee back down to the starting position. Make this
harder by adding a circle band around your thighs.
17. Crunches:
Laying on your back, knees
bent and feet on the floor, slightly lift
your head and tuck it as if you are
holding an apple between your chin
and chest. Keep eyes looking over your
knees. Position hands behind your
head, slightly cradling your head. Relax
your neck. Breathe air out as you lift and
inhale as you come back down. Lift your chest. Your head, shoulders and
arms should come along for the ride. Keep your lower back pressed in the
ground. Legs can be down or up and bent hovering over your hips.
18. Curtsey Lunges/Kicks:
Start in a right lunge. Adjust your back left leg so it
stands crossed behind your other leg—like a curtsey bow. You can pulse or
perform a single lunge in this position. If this irritates your knees, do not cross
back as far. Kicks: After you reach back and curtsey, take your back left leg
and kick it off to the left side and then go back to its starting position. Never
straighten your legs all the way. It is a tricky balance move and very good for
your legs and core.
19. Deadlifts/Single Leg:
These are still a great fundamental exercise. Stand with
feet slightly apart. Option to use weight. Hinge forward at the hips with a flat
back and engaged core. Keep your neck neutral and have your eyes follow
the movement. Keep your core engaged and braced. Slightly bend your knees
for less pressure on your back. The lighter the weight, the straighter your legs
can be. The heavier the weight, the more bend is required in the knees. This
is a good exercise that targets your rear end, hamstrings, and lower back.
*It is very important to note, this can strain your back if it is not performed
correctly and with proper weight. For questions on this exercise, please see
a local health professional. Single Leg: Perform the same exercise except
only use one leg. If you keep your right leg on the ground, slightly bend it if
needed, and take your other leg up off the ground and you bend at the hips.
Repeat on the same leg until desired reps. Then repeat on the opposite side.
20. Donkey Kicks/Claps:
Squat with hands and feet on the floor, without knees actually touching the floor. Kick your legs up overhead (or as high/low as you feel comfortable). As soon as you land softly, repeat. The first time may be rough, but you will ll slowly get the hang of it. This is a huge cardio boost, so be ready. Repeat.
Level 1: If you are not ready to take both legs up, lift one at a time and get used to how high your leg can go. If you are ready to jump a little, go for it. It does not have to be super high.
Level 3 (Claps): After you land from your Donkey Kick, push back on your heels and lift your hands off the
ground for a quick clap. Immediately repeat and perform another Donkey Kick.
21. Fast Crunches:
Same description as Crunches, but go faster with a little less range of motion.
22. Flutter Crunches:
Lie on your back and
lift your legs in a flutter motion. Lift at
the desired height in order to keep your
lower back pressed to the floor. Level 3:
Lift your upper body and tuck your chin.
Breathe constantly.
23. Flutter Squats
Standing upright, hop with your feet and land with your right foot in front of the other. Immediately repeat so the left leg leads. While the left leg is ready to switch again, jump right back out and perform a squat. Repeat and lead with the left leg. Keep legs somewhat straight in the air during your flutter. The move should be close to the ground with a small little flutter jump. Level 1 (Taps): Take out the jump and tap with your right leg in the front and then the left, then step out to a squat.
24. Flye Crunches
This exercise is two in one. Follow the same directions in Flyes, but keep your core engaged and add a crunch while bringing your
arms together. You can either keep your legs straight or bent as needed. Pay attention to your lower back and keep it flat on the floor.
25. Flyes
Laying on your back, knees bent,
push back your lower back into the floor.
Take light to medium hand weights
straight up and over the center of your
chest, not over your chin. Keep a slight
bend in your elbows and inhale as you
lower them slowly out to the side in a ‘T’
position. Bracing your core, squeeze your armpits together and exhale as
you bring your arms back to the starting position. Squeeze your elbows
together as you lift for added intensity *Sometimes you will feel this exercise
the day after and not so much while performing it. For this reason, start off
with a smaller weight than you would think. It is very important never to
straighten your elbows.
26. Goblet Squat
Similar to Plie Squat except take
a heavier weight and do not lift your heels off the
ground.
27. Gorilla Jumps
Jump with your arms over your
head and immediately squat and touch the
ground. Keep your chest high without dropping
it below your hips. Keep your knees behind your
toes. Immediately repeat this exercise.
28. Hammer Curl
Similar to bicep curl, but turn your hands so your fingers face
each other. Slowly curl alternating arms all the way up close to the shoulder
and all the way back down close to the thighs. Keep elbows locked by your
sides, only bending them, but not moving them.
29. Hamstring Bridge on Stability Ball
Lay on the floor on your back. Using a
stability ball, place heels near the center of the ball and rest your calves on
the ball as well. The ball should be touching your rear end. Slowly lift your hips
off the ground while keeping your legs on the ball. Slowly bring them down.
Repeat this motion. Brace your core. If you feel too much pressure in the
back of your knees, bring the ball closer to your rear and do not lift as high.
30. Handstand Kick Up/Push Ups
Starting in plank position, kick your legs up toa handstand and then immediately come back down to a plank position. While
in the plank, perform a push up. Switch legs and kick up again to repeat the
exercise.
Level 1: Kick up one leg at a time to get used to inverting your body.
This is a huge cardio output exercise, especially when performed quickly.
Come up slowly when finished with the exercise, as you can easily get lightheaded.
Level 3: Push up in the handstand is optional.
31. High Knees
Jog in place while getting your knees up as high and as you can.
Keep your core braced and land lightly on the balls of your feet.
32. Hot Potato
Laying on your left side, take your right leg and tap it out in front of you on the floor two times, and
then behind you on the floor two times.
Repeat on other side.
33. Inner Thighs
Laying on your left side,
bend your right leg and place your right
foot close on the floor behind you. Take
your left leg and flex your foot while you
lift it up and down. Only lift as high as it
feels comfortable. If you point and flex
your foot, it will add intensity. Keep your
neck relaxed and your core braced.
34. Jogging Rear Kickers
Jog in place while kicking your heels to your rear.
35. L-Crunch: In a crunch position on your back, cross your right ankle over the
left knee. Raise your slightly bent left leg up and down (right leg is along
for the ride). Breathe in as you lift and out as you let your leg down without
touching the ground. Switch legs after designated reps. Level 1: Slightly
bend left leg to keep your lower back on the ground. Level 3: Try to keep leg
somewhat straight for added difficulty.
36. Lat Pull-Downs
This exercise is to be performed using an exercise machine.
37. Lateral Shoulder Raise
Stand tall with core engaged and slowly raise slightly
bent arms out to the side in a ‘T’ motion. Never lift arms above shoulder
height. Slowly release with the same speed back to the beginning position.
Repeat.
38. Lateral Shuffle Hop
Take two shuffle steps sideways and then add a hop
with your arms reaching overhead as high as you can. Then, touch the
ground with your hands while in a low squat with your chest lifted high. Then
immediately shuffle back the other way. Repeat as quickly as possible back
and forth.
39. Lateral Walking Squats With Bands
Secure a circle band around your calves
or ankles and walk sideways in a deep squat. Keep your knees behind your
toes and chest lifted. Keep your hips back and down. If you feel it more in
your hips, the band is either too strong or you need to squat deeper. This
should target your muscles in your inner and outer thighs, your glutes, and
your quads.
40. Leg Raises
On your back, in crunch
position with knees bent and back
pressed to the ground, slowly drop one
leg down towards the ground while
keeping the other bent over your hip.
Slowly switch legs continuously.
41. Lunge/Pulses
In a lunge position, one leg forward and one leg back, both In a lunge position, one leg forward and one leg back, both
bending, keep front knee behind your front toes. Put pressure in your front
heel and not your toes. Do not let your back knee touch the floor. Only go as
low as your flexibility allows. Rules: In a lunge position, slightly pulse up and
down—only a few inches either way.
42. Lying Leg Lifts
Lay on your right side in a slight half-moon position. Take
your left leg and lift it as high as feels comfortable. You can take your knee
and face the ceiling or face it forward. Lower with the same speed you lifted.
Keep your core braced and your neck relaxed. Repeat on the other side.
43. Mountain Climbers
In a plank position and arms straight, bend one knee
and take it to your chest, while keeping your hips low and bracing your core.
Then, switch to the other leg. You can hop with this motion quickly, or tap
one foot at a time.
44. Oblique Lifts
Laying on your right side, in a slight half-moon position, lift both
your legs together and brace yourself with your left hand if needed on the ground in front of you. Engaging your
obliques and inner and outer thighs,
either pulse or lift your legs up and
down. Try to lift your legs higher than
your hips. Breathe constantly while you
perform this exercise.
45. Plank
In a plank position, either using
extended arms or resting on your
elbows, position your body like a straight
board—a plank. Most execute this
incorrectly because their rear end is too
high or too low. It should look like one
straight line from your head to your toes.
You can modify and drop to your knees at any time. Make sure your shoulders
are right over your elbows. Breathe in and out slowly as you contract your
bottom and legs and hold the exercise. Level 3: To make this more difficult,
pull or draw your hips towards your shoulder and squeeze with a slight
rotation in your hips towards your elbows. Brace your core and draw in your
navel.
46. Plank High Fives
With a partner if
possible (or use the air), start in a plank
position with arms extended off your
elbows. Face your partner and place
yourself about an arms distance away.
Give each other a high five using your
opposite hands back and forth. Try to clap about shoulder height for intensity. Maintain a plank position throughout the exercise. Level 1: Instead of a full plank, go to your knees.
47. Plank Knees To Elbow
In a plank
position, arms extended, bring in one
knee towards your opposite elbow and
then return back to starting position.
Repeat on other leg. Keep hips low in a
plank position throughout the exercise.
48. Plank Middle Hip Dips
In a plank position on your elbows, slowly twist
your hips side to side. Do not feel like
you have to touch the floor with your
hips. Rather, think about the muscles being used. Breathe constantly in and out. If this exercise irritates your back, perform a plank instead.
49. Plank Tappers/Hoppers
In a plank position, preferably with extended arms, take one leg slightly out and tap
it to the ground lightly. Then return it to the beginning position. Repeat with the other leg to its own side. Repeat. Level 3: Hop both feet out at the same time and then back again while remaining in a plank. You can extend arms or perform on your elbows. This exercise can strain the back easily if not performing it with light hops. Please only hop if you have a strong back. If you have lower back issues, please try a basic plank or a crunch instead.
50. Plate Sliders
Stand in a lunge with your left leg in the back. Use a hardy paper plate or furniture slider on carpet, or nylon socks on hardwood floor under your back left foot. Slowly slide the leg to a full standing position and then slide the plate back to the lunge. Level1: Hold on to a handrail or furniture to make sure you don’t over extend.
51. Plie Squats
Position yourself so you are in a very
wide squat with toes facing out slightly. Your knees
should track with your toes and it should feel natural
with no pain in your knees. Keep your chest tall and
squat, then come back up. Levels 2 & 3: Lift one or
both heels in the air for added intensity.
52. Pogos
Stand tall on your left leg only and your right knee bent up towards your chest with arms stretched straight up in the air. Reaching as high as you can, jump on your left leg and simultaneously take your right leg and
stick it straight behind you as you hinge forward at the hips and bring your
arms down to touch the floor. Repeat with the same leg and sequence for designated reps. Level 1: Take out the hop and do not worry about trying to touch the floor, just reach as far as you can. If you get dizzy, do not go as
fast or down as low. You do not have to touch the floor.
53. Potatoes
Laying on the floor on one side, head comfortably laying on your
arm or hand with elbow bent, raise your top leg while keeping your knee
facing forward, and tap it two times in the front—keeping it straight—and then
tap it two times in the back. Keep your hips stacked during this exercise. Try
not to learn forward when tapping the front. Repeat.
54. Prisoner Squats/Kicks/Hops
Take your hands and place them behind
your head, like a surrender position. Squat with knees behind the toes with
weight in the heels. Stand straight up and push through the heels. Keep
hands behind head to increase heart rate. You can drop your hands if it is too
difficult. Kicks: As you squat and come back up, kick one leg forward then
go back to a squat. Repeat on the other leg. Hops: Add a hop at the bottom
of the squat. Keep knees soft and your hands tucked behind your head in a
prisoner position.
55. Rainbows
Lay on your left side and take your right leg and bend it. Swing it
out in front of you with a large arch motion—like a rainbow. Tap the floor with
your knee and then reverse your leg and touch the floor with your foot (not
your knee) behind you. Keep your neck neutral and core engaged.
56. Reverse Crunch
Laying on your back, press your back to the ground and
bring your legs straight up over your hips. Slightly lift your bottom off the
ground and then back again. Try to get as high as you can with your legs as
you lift with force and back down quickly. Think about holding a bag of flour
on your flexed feet. Try not to drop the bag of flour. Control the motion. Level
1: Lift slowly and controlled using the same speed going up and down.
57. Reverse Flyes
Lean over in a lunge, hinging at the hips. Keep knees behind
the front toes. Draw in your abs and keep knees soft and bent. Slightly bend
elbows and blow air out as you extend your arms out to the sides in a ‘T’
motion. Never raise higher than your shoulders. You should focus on being
able to see your arms at all times. Squeeze your lower shoulder blades
together as you lift. *If you have back issues, do not attempt this exercise.
58. Reverse Lunges
In a lunge position, prop your back leg up on a small stool
or step. Perform a lunge by bending your front straight leg. Your back leg will
naturally bend slightly. You will feel this in many areas of your lower body.
Keep your chest tall and your core braced. This will challenge your balance
if you do not hold on to anything.
59. Roman Walks
Reach out with your right arm and kick up your left leg as
straight as possible and try to reach for your toes. Then bring your arm and
foot back to the beginning position. Repeat with the other arm and leg. Keep
this sequence going as you slightly move forward with each step.
60. Scorpions
Level 3: An advanced
exercise or for those with a stronger
back. In a plank position, on your
elbows, bend left knee and reach your
left leg over the right hip and tap the
floor. Maintain plank position and keep
elbows connected with the floor at all
times. Repeat on the other side. If you
cannot touch the floor at the beginning, keep working at it.
61. Seal Crunches
Startin on your back or with shoulder blades slightly lifted,
pull yourself up to a crunch position while taking your hands towards your
toes. Keep chin tucked and end on your bottom only. Reverse this position
and immediately perform again.
62. Seated Rows
This is a rowing exercise to be performed sitting at an exercise
machine.
63. Side Lunges
Once you have mastered the regular lunge, you can take it up a
notch. Start by standing in a wide stance, legs straight and much wider than
your hips. Squat with only one leg and keep the other straight with weight in
your squatted leg. Push through your heel as you stand up with straight wide
legs. Keep chest lifted and core braced. Repeat.
64. Side Plank Dips
In a side elbow plank, with feet in scissors or knees together,
lift your hips and push them slightly forward so your body looks like one
straight line (including your neck and head). Once in a good starting plank
position, dip your hips towards the ground and then up to towards the ceiling.
*If this irritates your back or shoulder, or is too hard on your sides (obliques),
take it down to a knee, dip slightly, or hold it in a side plank. Slowly build up
to a more advanced move, or just skip this exercise.
65. Side Plank Thread the Needle
In a left side plank position, on your elbow, In a left side plank position, on your elbow,
turn your shoulders and hips towards the ground and thread your right arm
under your chest. Touch the floor behind you if you can. Then go back to the
starting side position. Repeat.
66. Single Leg Reverse Lunge
This exercise starts off in a lunge, except you
take your back leg and prop it up on your toes, a stool, a bench, or a step.
You choose the height of your apparatus. Lunge as normal with the pressure
in your front heel. Keep your front knee behind your toes. You do not want to
feel this primarily in your hip flexor; rather you want to feel it in your legs.
Think of your back leg as the primary focus. Your front leg is along for the
ride by only bending it, not moving it forward or back.
Level 1: Begin with a regular lunge before taking it to a raised level behind you.
67. Skaters
Begin with a jump, landing with back leg
in a curtsey position while swinging one arm in
the air and the other towards the floor (see photo).
Immediately hop to the other side. Keep head
looking in the same direction of the bottom arm.
Level 1: Take out the hop and just tap curtsey
lunges with arm swings side to side.
68. Squat Thrusts
This is the same exercise as the
Burpee, except you do not jump with your hands
overhead at the top. Perform a squat and then
head to the ground and thrust your body in a plank position. As soon as you
hit the plank, immediately come back up and then back into a squat. Repeat.
69. Standing Band Leg Raises
In a semi squatted position, with a band around
your calves, pulse or lift one leg off to the side and then back. You can do
this without a band for lesser intensity. Go slowly and brace your core. Keep
your chest lifted high.
70. Star Crunches
Level 2-3: Laying on your back, extend your arms and legs
out in an ‘X’ position. Slowly bring up your legs and shoot your arms through
your legs while crunching up with your chest. You can come as high as you’d
like—moving while keeping your back on the ground or lift your back off the
floor and all the way up in a sit up position.
71. Star Jumps
Starting in a squatting position, propel your body forward and swing your arms in the air at the same time into an ‘X’ overhead, then back to a squatting position, landing with soft knees. Repeat as fast as you can.
Level 1 (Leg Lifts): If you cannot jump, take one leg and same arm out to the side (side leg lift), and then squat back down to this starting position before doing the same thing on the other side. Repeat.
72. Stationary Backward Lunges
In a standing position with feet close together,
step back into a lunge. Keep the front knee behind the front toes. Dip your
back knee close to the floor and then come back to a standing position with
legs close together. Switch legs and repeat. Go slowly and brace your core.
Keep your chest lifted high.
73. Stationary Football Run
Jog in place as fast as you can and keep your feet
super low to the ground, like a light stomping motion but on the balls of your
feet only. The higher your knees come to your chest, the more you engage
your core. Use your arms to increase your speed and increase your cardio
output.
74. Sumo Side Kicks
Stand in a squatted sumo position (legs wide, toes slightly
turned out, hips back, knees behind
your toes with your chest lifted)
and kick one leg to the side without
extending it fully. Remain in a squatted
lower position while kicking and then
go back to the sumo squat. Repeat on
the other side.
75. Surfers
Lay flat on your stomach in a “swimmer” position (arms and legs off
the ground). Lift your legs and arms in a swimming motion up and down for
2-5 seconds before quickly getting up and jumping into a low squat. Quickly
reverse by getting back down to the starting position. *Option to just perform
swimmer, first photo, without getting up.
76. Swimmers
Lay flat on your stomach in a full-body stretch with palms down
touching the ground. Slowly raise your arms and legs a few inches off the
ground. Keep eyes focused on the ground with your neck neutral. Move your
arms and legs as if you were swimming—in a flutter motion. Level 1: Keep
legs or arms down to make it easier.
77. Switch Taps/Squats
Similar to the Flutter Squats but instead of tapping or hopping to the front, tap or cross your legs across your body in the front with one or both legs at a time.
78. Triceps Dips
Using the floor or any type of support (chair, table, counter, stool), place hands on the edge, fingertips facing your bottom. Keep your bottom as close as you can to the support. Slowly lower yourself down a few inches. Keep elbows facing behind you as you squeeze them together. Make your bodyweight evenly distributed while keeping your chest high. Try not to dip lower than 90 degrees with your elbows. *If you have bad shoulders or elbows,
do not attempt this exercise. Try Triceps Extension or Triceps Kickback instead.
79. Triceps Extension
Raise a light/moderate weight overhead with hands
clasped together and squeeze. Draw in your abs for support. Bending your
elbows, slowly lower the weight down as close to the nape of your neck as
you can while squeezing elbows in. Then raise it to the starting position. *If
you do not feel it in your triceps by rep 8, squeeze elbows together more at
the top and bottom of the exercise, or choose a heavier weight.
80. Triceps Kickback
Bend over at the hips, knees slightly bent. Pull in abs and
squeeze elbows to your sides with bent arms (weights by chest), fingers facing
in. Lock your elbows to your sides and do not move them, except bending
only. Kick back to almost straight arms (keep a slight bend). Then return to
starting position. *If you do not feel this in your triceps by the 8th rep, then
lean forward more, make sure elbows are not moving, or use a higher weight.
81. Tuck Jumps – Level 3
Stand upright and jump high with your knees as close
to your hips and stomach as possible. Land softly on the balls of your feet
and repeat as fast as possible. Keep chest high and core braced.
82. Twisters
Lay on your back in crunch
position. Lift your lower body off the
ground like the Reverse Crunch, but
slightly bend your knees and bring them
somewhat close to your chest. Swing
your knees side to side in a twisting
motion. Focus on your obliques. Level
1: Keep your head and shoulders on the ground.
83. YTWL
Lay on your stomach and slightly raise your head, neck, and shoulders.
Keep palms facing down through the entire exercise. Hold arms in a ‘Y’, then
to a ‘T’, then to a ‘W’, and then to an ‘L’ and repeat. Keep eyes down and neck
neutral and look at the mat the entire time.
Exercise Descriptions
Any time you perform exercises, do them deliberately, slowly, and controlled. Think
about the actual muscles you are targeting and always breathe in and out—never
hold your breath. Remember to always warm up your body before exercise, aim to
drink about 3 ounces of water every 20 minutes, and always stretch when you are
finished exercising.
1. 180 Squat Twists
In a deep squat position, jump up in the air and turn 180 degrees before landing in a deep squat (180 degrees in the other direction).
Use your arms to propel the motion. Keep your knees behind your toes.
Repeat the same way you came so you do not get dizzy. This is a great cardio
booster!
2. All 4’s Bent Leg
Start on your hands and knees. Keep your head and neck
neutral while looking at the floor. Engage
your core and put one leg bent in the air.
Flex your foot and press your heel
towards the ceiling. Keep your back and
arms straight. Repeat this as you focus
the exercise on your rear end, hamstring,
and slightly in your lower back. If you feel it more in your lower back, do not
lift as high. Keep your hips facing the ground at all times.
3. All 4’s L-Lift
Same as All 4’s Bent Knee
except you will take your leg and turn
it so your heel faces your rear end and
your knee faces opposite your hip. It
will look like an ‘L’ that you will lift up
and down.
4. All 4’s Straight Leg
Same as Bent Leg,
but straighten your leg and flex your
foot.
5. All 4’s Crossovers
Start in All 4’s Bent Knee position and cross your knee over the other knee and then back. You do not need to touch the floor with your knee. You should feel a good stretch in your hip.
6. Band (or Ball) Pass Off
Lay on your back and hold a ball or exercise band.
Reach your hands above your head and extend your entire body to a full
stretch position. Crunch and pass the ball from your hands to your feet.
Extend your entire body and then reverse the exercise and pass the ball back
to your hands. Repeat.
7. Bench Step Ups/Side Step Ups
Using a bench, stool, or chair that is sturdy
enough for your weight, step up with your left foot and then with the right,
meeting the left foot on top. As you step up, press through the heel and keep
your core braced. Standing together with both feet on the apparatus, reverse
the exercise by taking the right leg to the ground first. Take the left leg down
to the ground and then repeat this sequence. This will target the left leg
muscles if you repeat on this same leg for a period of time before going to
the right leg.. Bench Side Step Ups: Same as Bench Step Ups, except you
will step up from the side.
8. Bent-over Rows
Lean over and draw in your abs, keeping knees soft and
bent. Exhale as you pull your arms in and up, squeezing elbows together
towards your belly. As you drop your arms back down, keep your back flat.
Do not drop your shoulders.
9. Bicep Curl
Alternating arms, slowly curl all the way up close to the shoulder
and all the way down close to the thighs. Keep elbows touching your sides
without moving them. *If you don’t feel it in your biceps by rep 8, make sure
your core is engaged and your elbows are not swinging, or choose a heavier
weight.
10. Bicycles
Level 3: keep your chest raised as you sit on your glutes.As shown in the first picture,
keep one of your shoulder blades on the ground and rotate your shoulder and elbow towards your opposite knee. You have the option to extend one leg and
suspend it off the ground or allow it to touch the ground.Level 1: Reclining Level 1 (Reclining):
Lounge back, secure your body with your elbows, but chest high to keep
from dropping. Bend left leg towards chest. Take the opposite leg, either
suspended or on the ground, and switch legs as you exhale and inhale. You can go quick or slow with this one.
chest.
11. Bottoms Up on Ball
Use a large stability ball. Place your hips on the ball and your hands on the floor. Slightly turn in your heels so they are pointed towards
each other. Keep your legs hip distance apart. Slowly raise your lower half up in the air and squeeze your rear end. Slowly bring your legs down with the
same speed you raised them. Resist gravity. You should feel this more in your legs than your lower back. If there is too
much pressure in your lower back, do not lift as high.
12. Bridge Raises/Inner Thighs Together
Lay on your back with your knees bent and feet flat on the floor. Keep your knees hip width apart.Raise your hips off
the ground. Lift as high as you need to without putting too much pressure on your back. Then, lower your hips to the ground. Inner Thighs Together: For a harder intensity, keep your knees together while you lift and lower and lift
your toes up off the ground.
13. Burpees:
Standing upright, jump high in the air with hands overhead and as you land, squat and catch the floor with your hands and legs. Hop your legs out to a plank position. Level 1: Take the hop out and march the feet out to the plank position one at a time, instead of the hop. Level 3: Add a quick pushup after you hit a plank, then bring feet back in and jump off the floor to repeat.
14. Butt Squeezers:
Lay on your stomach and bend your arms. Lay your forehead on the back of your overlapped hands. Relax your upper body and lift your kneecaps off the ground while keeping your legs somewhat straight. Squeeze legs together and apart. Repeat this at a comfortable speed. Focus on your glutes, lower back, and hamstrings.
15. Chuck ‘N Tuck:
Lay on your back holding a stability ball. Chuck the ball in the air
and catch it, using momentum. Holding
the ball in front of you, lift your body
upward to sit up while bringing your knees to your chest. Touch the ball to your feet and then unfold and lay back down, holding the ball to your chest.
Repeat. Level 1: Stay on your back the entire exercise and only bring up your legs instead of your upper body. Level
3: Try to keep your head, shoulders, and legs off the ground throughout the entire exercise.
16. Clams:
Laying on the ground on your side, keep both knees and ankles
together. Dip your knees to the ground and lift your feet in the air. Slowly open
your knees while keeping your bottom knee on the ground. Keep your feet in
the air and do not disconnect your feet—keep them together at all times.
Repeat and bring your knee back down to the starting position. Make this
harder by adding a circle band around your thighs.
17. Crunches:
Laying on your back, knees
bent and feet on the floor, slightly lift
your head and tuck it as if you are
holding an apple between your chin
and chest. Keep eyes looking over your
knees. Position hands behind your
head, slightly cradling your head. Relax
your neck. Breathe air out as you lift and
inhale as you come back down. Lift your chest. Your head, shoulders and
arms should come along for the ride. Keep your lower back pressed in the
ground. Legs can be down or up and bent hovering over your hips.
18. Curtsey Lunges/Kicks:
Start in a right lunge. Adjust your back left leg so it
stands crossed behind your other leg—like a curtsey bow. You can pulse or
perform a single lunge in this position. If this irritates your knees, do not cross
back as far. Kicks: After you reach back and curtsey, take your back left leg
and kick it off to the left side and then go back to its starting position. Never
straighten your legs all the way. It is a tricky balance move and very good for
your legs and core.
19. Deadlifts/Single Leg:
These are still a great fundamental exercise. Stand with
feet slightly apart. Option to use weight. Hinge forward at the hips with a flat
back and engaged core. Keep your neck neutral and have your eyes follow
the movement. Keep your core engaged and braced. Slightly bend your knees
for less pressure on your back. The lighter the weight, the straighter your legs
can be. The heavier the weight, the more bend is required in the knees. This
is a good exercise that targets your rear end, hamstrings, and lower back.
*It is very important to note, this can strain your back if it is not performed
correctly and with proper weight. For questions on this exercise, please see
a local health professional. Single Leg: Perform the same exercise except
only use one leg. If you keep your right leg on the ground, slightly bend it if
needed, and take your other leg up off the ground and you bend at the hips.
Repeat on the same leg until desired reps. Then repeat on the opposite side.
20. Donkey Kicks/Claps:
Squat with hands and feet on the floor, without knees actually touching the floor. Kick your legs up overhead (or as high/low as you feel comfortable). As soon as you land softly, repeat. The first time may be rough, but you will ll slowly get the hang of it. This is a huge cardio boost, so be ready. Repeat.
Level 1: If you are not ready to take both legs up, lift one at a time and get used to how high your leg can go. If you are ready to jump a little, go for it. It does not have to be super high.
Level 3 (Claps): After you land from your Donkey Kick, push back on your heels and lift your hands off the
ground for a quick clap. Immediately repeat and perform another Donkey Kick.
21. Fast Crunches:
Same description as Crunches, but go faster with a little less range of motion.
22. Flutter Crunches:
Lie on your back and
lift your legs in a flutter motion. Lift at
the desired height in order to keep your
lower back pressed to the floor. Level 3:
Lift your upper body and tuck your chin.
Breathe constantly.
23. Flutter Squats
Standing upright, hop with your feet and land with your right foot in front of the other. Immediately repeat so the left leg leads. While the left leg is ready to switch again, jump right back out and perform a squat. Repeat and lead with the left leg. Keep legs somewhat straight in the air during your flutter. The move should be close to the ground with a small little flutter jump. Level 1 (Taps): Take out the jump and tap with your right leg in the front and then the left, then step out to a squat.
24. Flye Crunches
This exercise is two in one. Follow the same directions in Flyes, but keep your core engaged and add a crunch while bringing your
arms together. You can either keep your legs straight or bent as needed. Pay attention to your lower back and keep it flat on the floor.
25. Flyes
Laying on your back, knees bent,
push back your lower back into the floor.
Take light to medium hand weights
straight up and over the center of your
chest, not over your chin. Keep a slight
bend in your elbows and inhale as you
lower them slowly out to the side in a ‘T’
position. Bracing your core, squeeze your armpits together and exhale as
you bring your arms back to the starting position. Squeeze your elbows
together as you lift for added intensity *Sometimes you will feel this exercise
the day after and not so much while performing it. For this reason, start off
with a smaller weight than you would think. It is very important never to
straighten your elbows.
26. Goblet Squat
Similar to Plie Squat except take
a heavier weight and do not lift your heels off the
ground.
27. Gorilla Jumps
Jump with your arms over your
head and immediately squat and touch the
ground. Keep your chest high without dropping
it below your hips. Keep your knees behind your
toes. Immediately repeat this exercise.
28. Hammer Curl
Similar to bicep curl, but turn your hands so your fingers face
each other. Slowly curl alternating arms all the way up close to the shoulder
and all the way back down close to the thighs. Keep elbows locked by your
sides, only bending them, but not moving them.
29. Hamstring Bridge on Stability Ball
Lay on the floor on your back. Using a
stability ball, place heels near the center of the ball and rest your calves on
the ball as well. The ball should be touching your rear end. Slowly lift your hips
off the ground while keeping your legs on the ball. Slowly bring them down.
Repeat this motion. Brace your core. If you feel too much pressure in the
back of your knees, bring the ball closer to your rear and do not lift as high.
30. Handstand Kick Up/Push Ups
Starting in plank position, kick your legs up toa handstand and then immediately come back down to a plank position. While
in the plank, perform a push up. Switch legs and kick up again to repeat the
exercise.
Level 1: Kick up one leg at a time to get used to inverting your body.
This is a huge cardio output exercise, especially when performed quickly.
Come up slowly when finished with the exercise, as you can easily get lightheaded.
Level 3: Push up in the handstand is optional.
31. High Knees
Jog in place while getting your knees up as high and as you can.
Keep your core braced and land lightly on the balls of your feet.
32. Hot Potato
Laying on your left side, take your right leg and tap it out in front of you on the floor two times, and
then behind you on the floor two times.
Repeat on other side.
33. Inner Thighs
Laying on your left side,
bend your right leg and place your right
foot close on the floor behind you. Take
your left leg and flex your foot while you
lift it up and down. Only lift as high as it
feels comfortable. If you point and flex
your foot, it will add intensity. Keep your
neck relaxed and your core braced.
34. Jogging Rear Kickers
Jog in place while kicking your heels to your rear.
35. L-Crunch: In a crunch position on your back, cross your right ankle over the
left knee. Raise your slightly bent left leg up and down (right leg is along
for the ride). Breathe in as you lift and out as you let your leg down without
touching the ground. Switch legs after designated reps. Level 1: Slightly
bend left leg to keep your lower back on the ground. Level 3: Try to keep leg
somewhat straight for added difficulty.
36. Lat Pull-Downs
This exercise is to be performed using an exercise machine.
37. Lateral Shoulder Raise
Stand tall with core engaged and slowly raise slightly
bent arms out to the side in a ‘T’ motion. Never lift arms above shoulder
height. Slowly release with the same speed back to the beginning position.
Repeat.
38. Lateral Shuffle Hop
Take two shuffle steps sideways and then add a hop
with your arms reaching overhead as high as you can. Then, touch the
ground with your hands while in a low squat with your chest lifted high. Then
immediately shuffle back the other way. Repeat as quickly as possible back
and forth.
39. Lateral Walking Squats With Bands
Secure a circle band around your calves
or ankles and walk sideways in a deep squat. Keep your knees behind your
toes and chest lifted. Keep your hips back and down. If you feel it more in
your hips, the band is either too strong or you need to squat deeper. This
should target your muscles in your inner and outer thighs, your glutes, and
your quads.
40. Leg Raises
On your back, in crunch
position with knees bent and back
pressed to the ground, slowly drop one
leg down towards the ground while
keeping the other bent over your hip.
Slowly switch legs continuously.
41. Lunge/Pulses
In a lunge position, one leg forward and one leg back, both In a lunge position, one leg forward and one leg back, both
bending, keep front knee behind your front toes. Put pressure in your front
heel and not your toes. Do not let your back knee touch the floor. Only go as
low as your flexibility allows. Rules: In a lunge position, slightly pulse up and
down—only a few inches either way.
42. Lying Leg Lifts
Lay on your right side in a slight half-moon position. Take
your left leg and lift it as high as feels comfortable. You can take your knee
and face the ceiling or face it forward. Lower with the same speed you lifted.
Keep your core braced and your neck relaxed. Repeat on the other side.
43. Mountain Climbers
In a plank position and arms straight, bend one knee
and take it to your chest, while keeping your hips low and bracing your core.
Then, switch to the other leg. You can hop with this motion quickly, or tap
one foot at a time.
44. Oblique Lifts
Laying on your right side, in a slight half-moon position, lift both
your legs together and brace yourself with your left hand if needed on the ground in front of you. Engaging your
obliques and inner and outer thighs,
either pulse or lift your legs up and
down. Try to lift your legs higher than
your hips. Breathe constantly while you
perform this exercise.
45. Plank
In a plank position, either using
extended arms or resting on your
elbows, position your body like a straight
board—a plank. Most execute this
incorrectly because their rear end is too
high or too low. It should look like one
straight line from your head to your toes.
You can modify and drop to your knees at any time. Make sure your shoulders
are right over your elbows. Breathe in and out slowly as you contract your
bottom and legs and hold the exercise. Level 3: To make this more difficult,
pull or draw your hips towards your shoulder and squeeze with a slight
rotation in your hips towards your elbows. Brace your core and draw in your
navel.
46. Plank High Fives
With a partner if
possible (or use the air), start in a plank
position with arms extended off your
elbows. Face your partner and place
yourself about an arms distance away.
Give each other a high five using your
opposite hands back and forth. Try to clap about shoulder height for intensity. Maintain a plank position throughout the exercise. Level 1: Instead of a full plank, go to your knees.
47. Plank Knees To Elbow
In a plank
position, arms extended, bring in one
knee towards your opposite elbow and
then return back to starting position.
Repeat on other leg. Keep hips low in a
plank position throughout the exercise.
48. Plank Middle Hip Dips
In a plank position on your elbows, slowly twist
your hips side to side. Do not feel like
you have to touch the floor with your
hips. Rather, think about the muscles being used. Breathe constantly in and out. If this exercise irritates your back, perform a plank instead.
49. Plank Tappers/Hoppers
In a plank position, preferably with extended arms, take one leg slightly out and tap
it to the ground lightly. Then return it to the beginning position. Repeat with the other leg to its own side. Repeat. Level 3: Hop both feet out at the same time and then back again while remaining in a plank. You can extend arms or perform on your elbows. This exercise can strain the back easily if not performing it with light hops. Please only hop if you have a strong back. If you have lower back issues, please try a basic plank or a crunch instead.
50. Plate Sliders
Stand in a lunge with your left leg in the back. Use a hardy paper plate or furniture slider on carpet, or nylon socks on hardwood floor under your back left foot. Slowly slide the leg to a full standing position and then slide the plate back to the lunge. Level1: Hold on to a handrail or furniture to make sure you don’t over extend.
51. Plie Squats
Position yourself so you are in a very
wide squat with toes facing out slightly. Your knees
should track with your toes and it should feel natural
with no pain in your knees. Keep your chest tall and
squat, then come back up. Levels 2 & 3: Lift one or
both heels in the air for added intensity.
52. Pogos
Stand tall on your left leg only and your right knee bent up towards your chest with arms stretched straight up in the air. Reaching as high as you can, jump on your left leg and simultaneously take your right leg and
stick it straight behind you as you hinge forward at the hips and bring your
arms down to touch the floor. Repeat with the same leg and sequence for designated reps. Level 1: Take out the hop and do not worry about trying to touch the floor, just reach as far as you can. If you get dizzy, do not go as
fast or down as low. You do not have to touch the floor.
53. Potatoes
Laying on the floor on one side, head comfortably laying on your
arm or hand with elbow bent, raise your top leg while keeping your knee
facing forward, and tap it two times in the front—keeping it straight—and then
tap it two times in the back. Keep your hips stacked during this exercise. Try
not to learn forward when tapping the front. Repeat.
54. Prisoner Squats/Kicks/Hops
Take your hands and place them behind
your head, like a surrender position. Squat with knees behind the toes with
weight in the heels. Stand straight up and push through the heels. Keep
hands behind head to increase heart rate. You can drop your hands if it is too
difficult. Kicks: As you squat and come back up, kick one leg forward then
go back to a squat. Repeat on the other leg. Hops: Add a hop at the bottom
of the squat. Keep knees soft and your hands tucked behind your head in a
prisoner position.
55. Rainbows
Lay on your left side and take your right leg and bend it. Swing it
out in front of you with a large arch motion—like a rainbow. Tap the floor with
your knee and then reverse your leg and touch the floor with your foot (not
your knee) behind you. Keep your neck neutral and core engaged.
56. Reverse Crunch
Laying on your back, press your back to the ground and
bring your legs straight up over your hips. Slightly lift your bottom off the
ground and then back again. Try to get as high as you can with your legs as
you lift with force and back down quickly. Think about holding a bag of flour
on your flexed feet. Try not to drop the bag of flour. Control the motion. Level
1: Lift slowly and controlled using the same speed going up and down.
57. Reverse Flyes
Lean over in a lunge, hinging at the hips. Keep knees behind
the front toes. Draw in your abs and keep knees soft and bent. Slightly bend
elbows and blow air out as you extend your arms out to the sides in a ‘T’
motion. Never raise higher than your shoulders. You should focus on being
able to see your arms at all times. Squeeze your lower shoulder blades
together as you lift. *If you have back issues, do not attempt this exercise.
58. Reverse Lunges
In a lunge position, prop your back leg up on a small stool
or step. Perform a lunge by bending your front straight leg. Your back leg will
naturally bend slightly. You will feel this in many areas of your lower body.
Keep your chest tall and your core braced. This will challenge your balance
if you do not hold on to anything.
59. Roman Walks
Reach out with your right arm and kick up your left leg as
straight as possible and try to reach for your toes. Then bring your arm and
foot back to the beginning position. Repeat with the other arm and leg. Keep
this sequence going as you slightly move forward with each step.
60. Scorpions
Level 3: An advanced
exercise or for those with a stronger
back. In a plank position, on your
elbows, bend left knee and reach your
left leg over the right hip and tap the
floor. Maintain plank position and keep
elbows connected with the floor at all
times. Repeat on the other side. If you
cannot touch the floor at the beginning, keep working at it.
61. Seal Crunches
Startin on your back or with shoulder blades slightly lifted,
pull yourself up to a crunch position while taking your hands towards your
toes. Keep chin tucked and end on your bottom only. Reverse this position
and immediately perform again.
62. Seated Rows
This is a rowing exercise to be performed sitting at an exercise
machine.
63. Side Lunges
Once you have mastered the regular lunge, you can take it up a
notch. Start by standing in a wide stance, legs straight and much wider than
your hips. Squat with only one leg and keep the other straight with weight in
your squatted leg. Push through your heel as you stand up with straight wide
legs. Keep chest lifted and core braced. Repeat.
64. Side Plank Dips
In a side elbow plank, with feet in scissors or knees together,
lift your hips and push them slightly forward so your body looks like one
straight line (including your neck and head). Once in a good starting plank
position, dip your hips towards the ground and then up to towards the ceiling.
*If this irritates your back or shoulder, or is too hard on your sides (obliques),
take it down to a knee, dip slightly, or hold it in a side plank. Slowly build up
to a more advanced move, or just skip this exercise.
65. Side Plank Thread the Needle
In a left side plank position, on your elbow, In a left side plank position, on your elbow,
turn your shoulders and hips towards the ground and thread your right arm
under your chest. Touch the floor behind you if you can. Then go back to the
starting side position. Repeat.
66. Single Leg Reverse Lunge
This exercise starts off in a lunge, except you
take your back leg and prop it up on your toes, a stool, a bench, or a step.
You choose the height of your apparatus. Lunge as normal with the pressure
in your front heel. Keep your front knee behind your toes. You do not want to
feel this primarily in your hip flexor; rather you want to feel it in your legs.
Think of your back leg as the primary focus. Your front leg is along for the
ride by only bending it, not moving it forward or back.
Level 1: Begin with a regular lunge before taking it to a raised level behind you.
67. Skaters
Begin with a jump, landing with back leg
in a curtsey position while swinging one arm in
the air and the other towards the floor (see photo).
Immediately hop to the other side. Keep head
looking in the same direction of the bottom arm.
Level 1: Take out the hop and just tap curtsey
lunges with arm swings side to side.
68. Squat Thrusts
This is the same exercise as the
Burpee, except you do not jump with your hands
overhead at the top. Perform a squat and then
head to the ground and thrust your body in a plank position. As soon as you
hit the plank, immediately come back up and then back into a squat. Repeat.
69. Standing Band Leg Raises
In a semi squatted position, with a band around
your calves, pulse or lift one leg off to the side and then back. You can do
this without a band for lesser intensity. Go slowly and brace your core. Keep
your chest lifted high.
70. Star Crunches
Level 2-3: Laying on your back, extend your arms and legs
out in an ‘X’ position. Slowly bring up your legs and shoot your arms through
your legs while crunching up with your chest. You can come as high as you’d
like—moving while keeping your back on the ground or lift your back off the
floor and all the way up in a sit up position.
71. Star Jumps
Starting in a squatting position, propel your body forward and swing your arms in the air at the same time into an ‘X’ overhead, then back to a squatting position, landing with soft knees. Repeat as fast as you can.
Level 1 (Leg Lifts): If you cannot jump, take one leg and same arm out to the side (side leg lift), and then squat back down to this starting position before doing the same thing on the other side. Repeat.
72. Stationary Backward Lunges
In a standing position with feet close together,
step back into a lunge. Keep the front knee behind the front toes. Dip your
back knee close to the floor and then come back to a standing position with
legs close together. Switch legs and repeat. Go slowly and brace your core.
Keep your chest lifted high.
73. Stationary Football Run
Jog in place as fast as you can and keep your feet
super low to the ground, like a light stomping motion but on the balls of your
feet only. The higher your knees come to your chest, the more you engage
your core. Use your arms to increase your speed and increase your cardio
output.
74. Sumo Side Kicks
Stand in a squatted sumo position (legs wide, toes slightly
turned out, hips back, knees behind
your toes with your chest lifted)
and kick one leg to the side without
extending it fully. Remain in a squatted
lower position while kicking and then
go back to the sumo squat. Repeat on
the other side.
75. Surfers
Lay flat on your stomach in a “swimmer” position (arms and legs off
the ground). Lift your legs and arms in a swimming motion up and down for
2-5 seconds before quickly getting up and jumping into a low squat. Quickly
reverse by getting back down to the starting position. *Option to just perform
swimmer, first photo, without getting up.
76. Swimmers
Lay flat on your stomach in a full-body stretch with palms down
touching the ground. Slowly raise your arms and legs a few inches off the
ground. Keep eyes focused on the ground with your neck neutral. Move your
arms and legs as if you were swimming—in a flutter motion. Level 1: Keep
legs or arms down to make it easier.
77. Switch Taps/Squats
Similar to the Flutter Squats but instead of tapping or
In a deep squat position, jump up in the air 
and turn 180 degrees before landing in a deep squat (180 degrees in the other direction).
Use your arms to propel the motion. Keep your knees behind your toes.
Repeat the same way you came so you do not get dizzy. This is a great cardio
booster!
Start on your hands and knees. Keep your head and neck
neutral while looking at the floor. Engage
your core and put one leg bent in the air.
Flex your foot and press your heel
towards the ceiling. Keep your back and
arms straight. Repeat this as you focus
the exercise on your rear end, hamstring,
and slightly in your lower back. If you feel it more in your lower back, do not
lift as high. Keep your hips facing the ground at all times.
Same as All 4’s Bent Knee
except you will take your leg and turn
it so your heel faces your rear end and
your knee faces opposite your hip. It
will look like an ‘L’ that you will lift up
and down.
Same as Bent Leg,
but straighten your leg and flex your
foot.
Start in All 4’s Bent
Knee position and cross your knee over the other knee and then back. You do not need to touch the floor with your knee. You should feel a good stretch in your hip.
As shown in the first picture,
keep one of your shoulder blades on the ground and rotate your shoulder and elbow towards your opposite knee. You have the option to extend one leg and
suspend it off the ground or allow it to touch the ground.
Use a large stability
ball. Place your hips on the ball and your hands on the floor. Slightly turn in your heels so they are pointed towards
each other. Keep your legs hip distance apart. Slowly raise your lower half up in the air and squeeze your rear end. Slowly bring your legs down with the
same speed you raised them. Resist gravity. You should feel this more in your legs than your lower back. If there is too
much pressure in your lower back, do not lift as high.
Lay on your back 
holding a stability ball. Chuck the ball in the air
and catch it, using momentum. Holding
the ball in front of you, lift your body
upward to sit up while bringing your knees to your chest. Touch the ball to your feet and then unfold and lay back down, holding the ball to your chest.
Repeat. Level 1: Stay on your back the entire exercise and only bring up your legs instead of your upper body. Level
3: Try to keep your head, shoulders, and legs off the ground throughout the entire exercise.
Start in a right lunge. Adjust your back left leg so it
stands crossed behind your other leg—like a curtsey bow. You can pulse or
perform a single lunge in this position. If this irritates your knees, do not cross
back as far. Kicks: After you reach back and curtsey, take your back left leg
and kick it off to the left side and then go back to its starting position. Never
straighten your legs all the way. It is a tricky balance move and very good for
your legs and core.
Squat with hands and feet on the floor, without knees actually touching the floor. Kick your legs up overhead (or as high/low as you feel comfortable). As soon as you land softly, repeat. The first time may be rough, but you will ll slowly get the hang of it. This is a huge cardio boost, so be ready. Repeat.
Level 1: If you are not ready to take both legs up, lift one at a time and get used to how high your leg can go. If you are ready to jump a little, go for it. It does not have to be super high.
Level 3 (Claps): After you land from your Donkey Kick, push back on your heels and lift your hands off the
ground for a quick clap. Immediately repeat and perform another Donkey Kick.
Lie on your back and
lift your legs in a flutter motion. Lift at
the desired height in order to keep your
lower back pressed to the floor. Level 3:
Lift your upper body and tuck your chin.
Breathe constantly.
Standing upright, hop with your feet and land with your
right foot in front of the other. Immediately repeat so the left leg leads. While the left leg is ready to switch again, jump right back out and perform a squat. Repeat and lead with the left leg. Keep legs somewhat straight in the air during your flutter. The move should be close to the ground with a small little flutter jump. Level 1 (Taps): Take out the jump and tap with your right leg in the front and then the left, then step out to a squat.
This exercise is two in one. Follow the same directions in Flyes, but keep your core engaged and add a crunch while bringing your
arms together. You can either keep your legs straight or bent as needed. Pay attention to your lower back and keep it flat on the floor.
Starting in plank position, kick your legs up to
a handstand and then immediately come back down to a plank position. While
in the plank, perform a push up. Switch legs and kick up again to repeat the
exercise.
Level 1: Kick up one leg at a time to get used to inverting your body.
This is a huge cardio output exercise, especially when performed quickly.
Come up slowly when finished with the exercise, as you can easily get lightheaded.
Level 3: Push up in the handstand is optional.
Laying on your left side,
take your right leg and tap it out in front of you on the floor two times, and
then behind you on the floor two times.
Repeat on other side.
On your back, in crunch
position with knees bent and back
pressed to the ground, slowly drop one
leg down towards the ground while
keeping the other bent over your hip.
Slowly switch legs continuously.
Laying on your right side, in a slight half-moon position, lift both
your legs together and brace yourself with your left hand if needed on the ground in front of you. Engaging your
obliques and inner and outer thighs,
either pulse or lift your legs up and
down. Try to lift your legs higher than
your hips. Breathe constantly while you
perform this exercise.
With a partner if
possible (or use the air), start in a plank
position with arms extended off your
elbows. Face your partner and place
yourself about an arms distance away.
Give each other a high five using your
opposite hands back and forth. Try to clap about shoulder height for intensity. Maintain a plank position throughout the exercise. Level 1: Instead of a full plank, go to your knees.
In a plank
position, arms extended, bring in one
knee towards your opposite elbow and
then return back to starting position.
Repeat on other leg. Keep hips low in a
plank position throughout the exercise.
In a plank 
position on your elbows, slowly twist
your hips side to side. Do not feel like
you have to touch the floor with your
hips. Rather, think about the muscles being used. Breathe constantly in and out. If this exercise irritates your back, perform a plank instead.
In a plank
position, preferably with extended arms, take one leg slightly out and tap
it to the ground lightly. Then return it to the beginning position. Repeat with the other leg to its own side. Repeat. Level 3: Hop both feet out at the same time and then back again while remaining in a plank. You can extend arms or perform on your elbows. This exercise can strain the back easily if not performing it with light hops. Please only hop if you have a strong back. If you have lower back issues, please try a basic plank or a crunch instead.
Position yourself so you are in a very
wide squat with toes facing out slightly. Your knees
should track with your toes and it should feel natural
with no pain in your knees. Keep your chest tall and
squat, then come back up. Levels 2 & 3: Lift one or
both heels in the air for added intensity.
Stand tall on your left leg only and your
right knee bent up towards your chest with arms stretched straight up in the air. Reaching as high as you can, jump on your left leg and simultaneously take your right leg and
stick it straight behind you as you hinge forward at the hips and bring your
arms down to touch the floor. Repeat with the same leg and sequence for designated reps. Level 1: Take out the hop and do not worry about trying to touch the floor, just reach as far as you can. If you get dizzy, do not go as
fast or down as low. You do not have to touch the floor.
Take your hands and place them behind
your head, like a surrender position. Squat with knees behind the toes with
weight in the heels. Stand straight up and push through the heels. Keep
hands behind head to increase heart rate. You can drop your hands if it is too
difficult. Kicks: As you squat and come back up, kick one leg forward then
go back to a squat. Repeat on the other leg. Hops: Add a hop at the bottom
of the squat. Keep knees soft and your hands tucked behind your head in a
prisoner position.
Lay on your left side and take your right leg and bend it. Swing it
out in front of you with a large arch motion—like a rainbow. Tap the floor with
your knee and then reverse your leg and touch the floor with your foot (not
your knee) behind you. Keep your neck neutral and core engaged.
Level 3: An advanced
exercise or for those with a stronger
back. In a plank position, on your
elbows, bend left knee and reach your
left leg over the right hip and tap the
floor. Maintain plank position and keep
elbows connected with the floor at all
times. Repeat on the other side. If you
cannot touch the floor at the beginning, keep working at it.
Begin with a jump, landing with back leg
in a curtsey position while swinging one arm in
the air and the other towards the floor (see photo).
Immediately hop to the other side. Keep head
looking in the same direction of the bottom arm.
Level 1: Take out the hop and just tap curtsey
lunges with arm swings side to side.
Starting in a squatting position, propel your body forward
and swing your arms in the air at the same time into an ‘X’ overhead, then back to a squatting position, landing with soft knees. Repeat as fast as you can.
Level 1 (Leg Lifts): If you cannot jump, take one leg and same arm out to the side (side leg lift), and then squat back down to this starting position before doing the same thing on the other side. Repeat.
Stand in a squatted
sumo position (legs wide, toes slightly
turned out, hips back, knees behind
your toes with your chest lifted)
and kick one leg to the side without
extending it fully. Remain in a squatted
lower position while kicking and then
go back to the sumo squat. Repeat on
the other side.
Lay flat on your stomach in a “swimmer” position (arms and legs off
the ground). Lift your legs and arms in a swimming motion up and down for
2-5 seconds before quickly getting up and jumping into a low squat. Quickly
reverse by getting back down to the starting position. *Option to just perform
swimmer, first photo, without getting up.
Lay flat on your stomach in a full-body stretch with palms down
touching the ground. Slowly raise your arms and legs a few inches off the
ground. Keep eyes focused on the ground with your neck neutral. Move your
arms and legs as if you were swimming—in a flutter motion. Level 1: Keep
legs or arms down to make it easier.
Similar to the Flutter Squats but instead of tapping or
hopping to the front, tap or cross your legs across your body in the front with one or both legs at a time.
Lay on your back in crunch
position. Lift your lower body off the
ground like the Reverse Crunch, but
slightly bend your knees and bring them
somewhat close to your chest. Swing
your knees side to side in a twisting
motion. Focus on your obliques. Level
1: Keep your head and shoulders on the ground.
Lay on your stomach and slightly raise your head, neck, and shoulders.
Keep palms facing down through the entire exercise. Hold arms in a ‘Y’, then
to a ‘T’, then to a ‘W’, and then to an ‘L’ and repeat. Keep eyes down and neck
neutral and look at the mat the entire time.
