 Supine Twist

Lie on your back on floor with hips and knees bent to 90 degrees with feet flat on floor; draw in
abdominal muscles and maintain throughout exercise; slowly and with control, rotate knees to one side
keeping hips in contact with the floor; engage obliques to pull knees back to center and repeat on opposite
side; Repeat 10-20 times.

 Press Ups
Lie on your stomach on table or mat with legs extended and hands palm down just above shoulders;
retract shoulder blades down and in towards the midline of your spine; maintaining that position, lift your
chest off of the floor; hold for 3-5 seconds keeping the back of the neck long and making sure front hip
bones stay in contact with mat during entire movement.. Repeat 10-20 times.

 Quadruped Opposite arm/leg

In a quadruped position (on all fours); keep head straight with knees bent to 90 degrees. Engage
your core to keep back straight during entire exercise and use your hamstrings, glutes, and low back
muscles to lift your leg straight while simultaneously lifting opposite arm; Repeat 10 times each side.
  Supine Butt Lift with Arms at Side
Lie on your back on table or mat with hips and knees bent to 90 degrees with feet flat on floor and arms
palm-down at sides; draw in abdominal muscles and maintain throughout exercise; slowly raise your butt
off the table/mat by using your glutes and hamstrings until your torso is in line with thighs; hold for 3-5
seconds. Repeat 10 – 20 times.

 Supine Butt Lift with Arms across Chest

Lie on your back on table or mat with hips and knees bent to 90 degrees with feet flat on floor and
arms across chest; draw in abdominal muscles and maintain throughout exercise; slowly raise your butt off
the table/mat by using your glutes and hamstrings until your torso is in line with thighs; hold for 3-5
seconds. Repeat 10 – 20 times.

 Supine Dead Bugs

Lie on your back on table or mat with arms perpendicular to floor and hips and knees bent to 90
degrees; draw in abdominal muscles and maintain throughout exercise; extend one arm above head while
simultaneously lowering the opposite foot to the floor; contract abdominal muscles to bring arms and legs
back to starting position; repeat on opposite side. Repeat 10-20 times.

 Prone Bridging on elbows with single leg hip extension

 Lie on your stomach on a table or mat with your forearms/elbows on the table/mat; rise up so that
you are resting on your forearms and toes; maintain abdominal draw in; your back should be completely
straight; Now extend hip/leg upwards and hold, one leg at a time; alternate legs. Repeat 10-15 times each
side.

 Side Bridging- add single leg hip abduction

Lie on your side with your elbow underneath you; rise up so that you are resting on your one
forearm/elbow and your foot; hold this position while lifting your hip/leg at your side up and down. Lift leg
up and down 15-20 times each side.
 The Upper and Lower Body Exercises
The upper body consists primarily of your shoulder & elbow joints. Common muscles that move your shoulder
joint are: the deltoids, pectorialis group, trapezius group & latissimus dorsi amongst many.

Plank Tap

 Start in a high plank with your palms flat, hands

shoulder-width apart, shoulders stacked directly above
your wrists, legs extended behind you, and your core
and glutes engaged.
 Tap your right hand to your left shoulder while engaging
your core and glutes to keep your hips as still as
possible.
 Do the same thing with your left hand to right shoulder.
That's 1 rep.
 Continue, alternating sides.
To make this easier, try separating your legs a little more.
Targets the deltoids, latissimus dorsi, triceps, glutes, and
core..

Side Plank

 Lie on your right side with your right hand directly underneath
your right shoulder.
 Extend your legs and stack your left foot on top of your right,
and then squeeze your abs and glutes to lift your hips off the
floor. Extend your left hand straight up toward the ceiling.
 Hold here for a set amount of time.
Targets the the core (especially the obliques), latissimus dorsi, and
deltoids.

Forearm Plank Reach Out

 Start in a forearm plank position, with your elbows directly under

your shoulders, hands facing forward so your forearms are
parallel, core engaged, hips level, and legs extended straight
behind you.
 From this position, reach your right hand forward and tap the
floor in front of you. Return your right hand to your starting
position, and then reach forward with your left hand to tap the
floor in front of you.
 Continue to alternate sides as you focus on keeping your
hips steady throughout.
 Make it easier: If this exercise feels too challenging, take
your feet wider then hip-width apart. The wider your feet, the
easier the move should be.
Targets deltoids, latissimus dorsi, core, and glutes

Plank Up-Down
 Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your
wrists, legs extended behind you, and your core and glutes engaged. Place your feet hip-width apart.
 Lower your left arm so that your forearm is on the floor. Then, do the same with your right so that you're in a
forearm plank.
 Reverse to return to a high plank. That's 1 rep.
 As you move, keep your hips as still as possible. To make this easier, try widening your legs a little more.

Targets the deltoids, latissimus dorsi, triceps, glutes, and core.

Lateral Plank Walk

 Start in a high plank with your palms flat,
hands shoulder-width apart, shoulders
directly above your wrists, legs extended
behind you, and your core and glutes
engaged.
 Step right, leading with your right hand and
right foot, maintaining a plank as you move.
This is 1 rep.
 Do your reps in one direction, and then repeat
in the opposite direction.
Targets the deltoids, latissimus dorsi, triceps,
glutes, and core.

Body Saw
 Start in a forearm plank with your forearms on the floor, elbows
directly underneath your shoulders, hands facing forward so that
your arms are parallel, and legs extended behind you. Tuck your
tailbone and engage your core, butt, and quads.
 Rock forward on your forearms so your shoulders come in front of
your elbows, and you come to the very tips of your toes. Focus on
moving as far forward as you can without piking your hips or losing
your core engagement.
 Now push in the other direction, rocking as far back as possible
straightening your forearms slightly, and rolling onto the balls of
your feet. Again, focus on maintaining core engagement and not
piking your hips.
 Continue to rock forward and back.
Targets deltoids, latissimus dorsi, glutes, and core.

Bodyweight Triceps Dip

  Sit on the floor with your knees bent and feet in front of you, resting on your
heels. Place your palms on the floor behind you underneath your shoulders,
fingers facing toward your body.
 Straighten your arms to lift your butt, then bend your elbows to lower
yourself without sitting down completely. That's 1 rep.
 Keep your heels on the floor and your elbows pointing directly behind your
body (not flared out to the side).
Targets the triceps and pecs.

Inchworm

 Stand tall with your feet hip-width apart and arms at your sides.
 Bend at your waist and place your hands on the floor.
 Walk your hands forward to come into a high plank with your hands flat, wrists stacked under your shoulders,
and your core, quads, and butt engaged. Pause for a second.
 Walk your hands back to your feet and stand to return to start. That's 1 rep.
Targets the deltoids, latissimus dorsi, glutes, and core.

Forearm Plank to Dolphin

 Start in a forearm plank with your forearms on the floor, elbows directly
underneath your shoulders, hands facing forward so that your arms are
parallel, and legs extended behind you. Tuck your tailbone and engage your
core, butt, and quads.
 Press through your forearms and lift your hips up and back, creating an
inverted V-shape with your body. Your head should be between your
shoulders.
 Pause for a second and then slowly lower back into a forearm plank. That's 1
rep.
Targets the core, deltoids, rhomboids, latissimus dorsi, and quads.

Superman With Arm Extension

 Lie facedown on a mat with your arms at shoulder height and elbows bent to
90 degrees, so you're making a goalpost shape with your arms. This is your
starting position.
 Engage your shoulders, glutes, and hamstrings to lift your chest, arms and
feet off the floor to come into a superman. Be mindful that you do not crunch
your low back—this is a strength move, it's not about flexibility or how high
you can arch your back.
 Holding in this raised position, extend your arms overhead so both arms are
straight and your biceps are inline with your ears.
 Return your arms to the goalpost position, then lower everything back down
to the floor to complete the rep.
Targets deltoids, rhomboids, latissimus dorsi, glutes, and core.
 Lower Body Exercise

Like all areas of training such as upper-body and core, leg day is just as important. Despite the fact that well
developed legs look good, a strong, muscular lower body will assist your body’s endurance levels, and support the
rest of your body’s strength in a very powerful way. Additionally, huge arms, muscular chest and back and skinny
legs… is not a good look.
Lower body exercises will enhance your body strength ability and will help to maintain healthy bones and
joints. However, to get the most out of your lower body workouts you should always remember to stretch your legs
out properly after an intense training session.

Bodyweight Squats
 Stand with your feet about shoulder-width apart and slightly turned out with
your weight in your heels.
 Hinge forward at your hips and sit your butt back into a squat. Bend your
knees until your thighs are parallel to the ground.
 Drive through your heels to stand back up straight. Squeeze your butt and
keep your core tight as you stand.

Reverse Lunges With Knee Lifts

 Start standing with your feet about shoulder-width apart.
 Step backwards with your left foot, landing on the ball of
your foot and bending both knees to create two 90-degree
angles.
 Push through your right heel to return to standing. As you
stand up, thrust your left knee toward your chest.
 Repeat on the other side.

Plié Squat Calf Raises

 Stand with feet wider than shoulder-width apart, toes turned out,
and hands on hips or in front of your chest.
 Squat until your thighs are parallel to floor.
 While staying in a squat, lift both heels off the ground and hold for
two seconds.
 Lower heels back down.

Squat Jumps
 Stand with your feet slightly wider than hip-width apart.
 Hinge forward at your hips and sit your butt back into a squat. Bend your
knees until your thighs are parallel to the ground.
 Jump up into the air as high as you can and straighten out your legs.
Swing your arms down by your sides for momentum, and keep your back
straight and chest lifted.
 Land back on the floor with soft knees. Go directly into another squat.
Side Lunges
 Stand with your feet hip-width apart.
 Take a big step out to your right. Bend your right knee and push your
butt back, keeping your left leg straight. Keep your chest lifted and core
tight.
 Repeat on the other side.

Curtsy Lunges
 Stand tall with your feet hip-width apart.
 Step your right leg diagonally behind your left leg and bend
your knees to lower into a lunge.
 Push through your left heel to stand and bring your right leg
back to start.
 Repeat on the other side.

Side Leg Raises

 Lie on one side with legs out straight and stacked on top of each
other. Prop your torso up with your forearm (as shown) or rest your
torso flat on the mat.
 Lift your top leg toward the ceiling in a slow and controlled
movement. Make sure to lift from the hip and butt, not your lower
back.
 Return to start.
 Repeat on the other side.

Inner Thigh Leg Raises

 Lie on one side with legs out straight and stacked on top of
each other and your torso flat on the mat or propped up on your forearm.
 Cross your top leg over the bottom leg, bending at the knee so that your top foot is in front of your bottom knee.
 Lift your bottom leg toward the ceiling in a slow and controlled movement. Keep your torso stable throughout.
 Return to start.
 Repeat on the other side.
Single-Leg Glute Brides
 Lie on your back with your knees bent and feet flat on the floor.
 Lift your right leg and straighten out your knee. Keep your thighs parallel to
each other. Point your toe toward the ceiling.
 Push through your heels to lift your hips up while squeezing your glutes. Try to
create one diagonal line from your shoulders to your knees.
 Pause for one to two seconds, then lower back down.
 Repeat with the opposite leg.