STEP 1

Tricep Push-ups Full or Knees

Hands underneath your shoulders like in a plank or on your knees, keep your elbows close to your sides as you go down.

STEP 1

Alternating Curl Press

Put the band under one or two feet and curl to the outside and press overhead.

STEP 2

Upright Row

Place band around your feet. Pull on bands, squeezing your shoulder blades together, and draw your arms back until the band meets your upper ribs. Return to starting position and repeat.

STEP 3

Band Opens

Hold the handles so they don’t fly around and hit you and grab the tubing. Starting at eye level open the band until it taps your chest.

STEP 4

Jump Squats

Dig your heels in, push your butt back, keep your chest lifted and use your arms for momentum.

STEP 5

Banded Side to Side Squat

Dig your heels in, keep your chest lifted and push your knees out resisting that band.

STEP 6

Plank Jacks

Maintaining a good plank position with wrist, elbow and shoulders all lined up. Abs tight, belly button pulled up. Jump out into a jack and back in.

STEP 1

Squat Overhead Press Dumbbell

Dig your heels in, and keep your chest lifted. Lower your body into a squat and press up then lower to shoulder. Keep your core tight and make sure not to arch your back.

STEP 2

Squat Bicep Curl

Hip width squat with a bicep curl at the top without using momentum from the squat.

STEP 3

Plank Row

Set up your plank. Wrist, shoulders and elbows all in a line. Abs tight. Belly button pulled up. Pulling the dumbell up, alternating arms. Squeeze your shoulder blade over toward the other shoulder.

STEP 4

Curtsy Lunge

Combining a squat with a curtsy, stay heavy on your front heel when you are in the lunge.

STEP 5

Tricep Push-up

Hands start out in a plank (under your shoulders) as you lower your body your elbows come toward your sides.

STEP 6

Bicycle Crunch

Fingertips support your head, shoulder lifts up toward the opposite knee.

STEP 1

Side to Side Reach

Reaching toward the side of your opposite knee as your shoulder blade lifts off of the floor.

STEP 2

Pullover Leg Raise

Lower back must stay down tight to the floor, dropping arms and legs to the floor at the same time and bringing them up with an exhale.

STEP 3

Bicycle Crunch

Fingertips support your head, shoulder lifts up toward the opposite knee.

STEP 4

Spiderman Plank

Hands, elbows and shoulders are all lined up, abs are tight, belly button is pulled up and in. Knees come around toward the outside of the elbow.

STEP 5

Dead Bug

Lower back down tight to the floor dropping opposite arm and leg toward the floor at the same time.

STEP 6

Crunch

Fingertips support your head, keeping a space between your chin and your chest, shoulder blades lift off of the floor with an exhale.

STEP 1

Banded Side to Side Squat

Dig your heels in, keep your chest lifted and push your knees out resisting that band.

STEP 2

Donkey Kick

Band just above the knees, Knee stays at 90 degree angle, raise leg behind you.

STEP 3

Squat Lift Side to Side

Shoulder width squat, dig your heels in and drive out leading with your heel.

STEP 4

Hydrant

Band just above the knees. On hands and knees, drive knee out to the side.

STEP 5

Side Travel

Band goes below the calves, stepping to the side, leading with the heel.

STEP 6

Hip Thrust

Dig your heels into the floor, drive your hips up, open knees at the top resisting the band, back in and then down.

STEP 1

Push-ups

Hands even with chest, keeping a straight body lower toward the floor and exhale to the top.

STEP 2

Squat Overhead Press with Dumbbell

Dig your heels in, and keep your chest lifted. Lower your body into a squat and press up then lower to shoulder. Keep your core tight and make sure not to arch your back.

STEP 3

Tricep Push-ups

Hands underneath your shoulders like in a plank on your knees, keep your elbows close to your sides as you go down.

STEP 4

Overhead Tricep

Starting with dumbells over shoulders, lower them next to your head and drive up and squeeze the back of your arm.

STEP 5

Alternating Front Raise

Starting with dumbbells in front of your thighs, raise dumbbell in front of you toward the ceiling.

STEP 6

Chest Fly

Dumbbells start out over chest. Open and close keeping dumbbells in line with chest.

STEP 1

Squat Overhead Press With Dumbbell

Dig your heels in, and keep your chest lifted. Lower your body into a squat and press up then lower to shoulder. Keep your core tight and make sure not to arch your back.

STEP 2

Alternating Reverse Lunge

Feet are hip-width apart and keeping your torso upright, step backward with your left foot and lower your body until your front knee is bent at least 90 degrees. Return to the starting position.

STEP 3

Push-ups

Hands even with chest, keeping a straight body lower toward the floor and exhale to the top.

STEP 4

Bicycle Crunch

Fingertips support your head, shoulder lifts up toward the opposite knee.

STEP 5

Crescent Row

Pulling your elbow toward the ceiling with a straight back and supporting your lower back with your hand on your front knee.

STEP 6

Bent Row

Tip over with a straight back, shoulders pulled back and pull elbows toward the ceiling squeezing your shoulder blades together.

STEP 7

Lateral Raise

Soft, bent elbows, bring the dumbbells straight up to sides.

STEP 8

Chest Fly

Dumbbells start out over chest. Open and close keeping dumbbells in line with chest.

STEP 9

Laying Overhead Tricep Press

Starting with dumbbells over shoulders, lower them next to your head and drive up and squeeze the back of your arm.