SAMPLE EXERCISES FROM OUR PROGRAMS
Exercise Samples
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

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.
Exercise Descriptions
1. 180 Squat Twists





2. All 4’s Bent Leg




3. All 4’s L-Lift




4. All 4’s Straight Leg




5. All 4’s Crossovers








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












11. Bottoms Up on Ball








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:








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:




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:












21. Fast Crunches:
Same description as Crunches, but go faster with a little less range of motion.22. Flutter Crunches:




23. Flutter Squats








24. Flye Crunches








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








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








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




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




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




47. Plank Knees To Elbow




48. Plank Middle Hip Dips








49. Plank Tappers/Hoppers








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




52. Pogos








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












55. Rainbows








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




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




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








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








75. Surfers
















76. Swimmers




77. Switch Taps/Squats








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




83. YTWL








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








2. All 4’s Bent Leg




3. All 4’s L-Lift




4. All 4’s Straight Leg




5. All 4’s Crossovers








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












11. Bottoms Up on Ball








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:








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:




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:












21. Fast Crunches:
Same description as Crunches, but go faster with a little less range of motion.22. Flutter Crunches:




23. Flutter Squats








24. Flye Crunches








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








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








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




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




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




47. Plank Knees To Elbow




48. Plank Middle Hip Dips








49. Plank Tappers/Hoppers








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




52. Pogos








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












55. Rainbows








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




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




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








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








75. Surfers
















76. Swimmers




77. Switch Taps/Squats








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


