STEP 1

Pull-Over Leg Raise

Keeping your lower back tight to the floor, raise your arms and legs up at the same time then drop them down with an exhale. 

STEP 2

Bicycle Crunch

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

STEP 3

Plank Jack

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 4

Reverse Crunch

With legs straight up, lift your butt off of the floor using your lower abs.

STEP 5

Mountain Climber

Hands, elbows and shoulders are all lined up. Abs are tight, belly button is pulled up and in. Drive knees toward chin.

STEP 6

Crunch

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

STEP 1

Plank Row

Set up your plank. Wrist, shoulders, and elbows are 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 2

Push-up

Get down on all fours, placing your hands slightly wider than your shoulders. Straighten your arms and legs then lower your body until your chest nearly touches the floor. Pause, then push yourself back up.

STEP 3

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 4

Chest Fly 

Start with your arms at chest level at your sides, elbows bent and pointing out. Slowly exhale and lift your arms above your chest. Inhale and slowly lower your arms to your sides to the starting position. Continue to press up.

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

Band Bicep Curl

Stand on the band with both feet together. Keep your elbows pinned to your sides and pull handles up.

STEP 7

Upright Row

Stand on the band with both feet together. Pull handles with your elbows straight up in front of you.

STEP 8

Band Opens

Hold the handles and wrap bands to shorten. Starting at eye level open the band until it taps your chest.

STEP 9

2-Point Bicep Curl

Hammer curl - hold weight in a vertical position and a regular curl - hold weight in a horizontal position -combined. Be careful to not arch your back and use momentum to pick up the weights.

STEP 1

Jumping Jack   

On your toes jump out with both legs at the same time your arms go up from your sides to the side of your head.

STEP 2

Squat Butt Kick  

Squat digging your heels in and as you come up your heel comes up behind you toward your butt.

STEP 3

Mountain Climber

Hands, elbows and shoulders are all lined up, Abs are tight, belly button is pulled up and in. Drive knees toward chin.

STEP 4

Burpee

Hands go down to the floor, jump into a plank, jump into a squat, dig your heels in and jump up towards the ceiling.

STEP 5

Alternating Reverse Lunge

Keeping your torso upright, step backward with your left foot and lower your body until your front knee is bent at least 90 degrees and your back knee almost touches the ground. Push yourself back to the starting position. Repeat with the opposite leg.

STEP 6

Plank Jack

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

Push-ups

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

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

Chest Fly

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

STEP 5

Uppercut

Stand on the band with both feet together, alternate hands, bringing band up straight in front of you. Pull strong and don’t let your wrists and strong upwards in front of you (don’t let your wrists bend).

STEP 6

Crunch

Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and support your head with fingertips. Contract your abs and inhale. Exhale and lift your upper body, keeping your head and neck relaxed. Inhale and return to the starting position.

STEP 1

Squat Curtsy

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

STEP 2

Curtsy Lunge

You are doing a lunge with a little bit of an angle. The back leg hides behind the front leg. You are still heavy on the front heel.

STEP 3

Lunge Skip

From a lunge using momentum throw your knee up and forward while using your arms for momentum.

STEP 4

Squat Butt Kick

Squat digging your heels in and as you come up your heel comes up behind you toward your butt.

STEP 5

Push-ups 

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

STEP 6

Squat Lunge

Combining a shoulder width squat with a straight back lunge and keeping your weight on your front heel. Drop back knee close to the ground (without touching ground).

STEP 1

Squat

Dig your heels in, push your butt back, keep your chest up and shoulders rolled back. Knees do not go past your toes.

STEP 2

Squat Jump

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

STEP 3

Pulse Squat

Dig your heels in, push your butt back, keep your chest lifted and stay low.

STEP 4

Alternating Reverse Lunge

Keeping your torso upright, step backward with your left foot and lower your body until your front knee is bent at least 90 degrees and your back knee almost touches the ground. Push yourself back to the starting position. Repeat with the opposite leg.

STEP 5

Stationary Pulse

(Right Leg)

From a lunge position, with both feet pointing forward and your back heel lifted off the ground. Bend your knees, lowering until both legs form a 90-degree angle. Now pulse.

STEP 6

Stationary Pulse

(Left Leg)

From a lunge position, with both feet pointing forward and your back heel lifted off the ground. Bend your knees, lowering until both legs form a 90-degree angle. Now pulse.

STEP 7

Squat Quarter Turn Jump Lunge

Jumping from a wide squat into a lunge with a quarter turn

STEP 8

Plie Squat

Toes are pointed out and knees follow the same angles as the toes. Chest lifted and shoulders back.

STEP 9

Plie Squat Pulsing

Dig your heels in, point your toes out, knees follow toes, keep your chest up and pulse twice.

STEP 1

Squat Overhead Press With Dumbbell

Dig your heels in, and keep your chest lifted. At the top of the move make sure to not arch your back. Keep your core tight.

STEP 2

Squat Curtsy

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

STEP 3

Uppercut

Put the band under the middle of your shoes, bring band up straight and strong (don’t let your wrists bend) up toward the ceiling in front of you.

STEP 4

Alternating Curl Press

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

STEP 5

Squat Bicep Curl

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

STEP 6

Straight Leg Deadlift

Tip over feeling a stretch in your hamstrings, keep your back straight and your chest lifted being careful not to hunch over.

STEP 7

Alternating Reverse Lunge

Keeping your torso upright, step backward with your left foot and lower your body until your front knee is bent at least 90 degrees and your back knee almost touches the ground. Push yourself back to the starting position. Repeat with the opposite leg.

STEP 8

Lateral Bound

Heavy on your heels, jumping to the side and staying low and using your arms for momentum.

STEP 9

Pulse Squat

Stand with your feet shoulder-width apart and slightly turned out, and hold the weight in between your legs with your arms fully extended.  Dig your heels in, push your butt back, keep your chest lifted and stay low.