STEP 1

Tricep Push-ups Full or Knees

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

STEP 2

Army March

Drive up dumbell and opposite knee at the same time.

STEP 3

Band Alternating Curl Press

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

STEP 4

Overhead Tricep

Keep your elbows pinned at your forehead. Lift the weight up over your head and lower behind it.

STEP 5

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 6

Point Bicep Curl

Start standing with a weight in each hand. Bring the weights vertically to your shoulders by bending your elbows and bring down. Repeat using the weights horizontally.  

STEP 1

Squats

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

STEP 2

Reverse Lunges

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 3

Steps Side Travel

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

STEP 4

Banded 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 5

Plie Squat

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

STEP 6

Up & Over Leg Raise Each Side

Band just above the knees. Drive your heel toward the ceiling starting at the front of your body and ending in the back.

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

 Lateral Bound

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

STEP 3

Stationary Pulse Lunge Each Side

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 4

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 5

Side Travel  

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

STEP 6

Hip Thrust Banded

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

Plank Row

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

STEP 2

Band Opens

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

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

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 5

Bent Row

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

STEP 6

Jump Lunge

From a lunge position, heavy on your front heel jump into the next lunge.

STEP 1

Squat Overhead Press With Dumbbell

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

STEP 2

Side to Side Squat With Dumbbell

Keep your chest up, step to the side, dig your heels in and don’t let your knees go over your toes.

STEP 3

Squat Bicep Curl

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

STEP 4

Straight Leg Dead Lift

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

STEP 5

Bent Row

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

STEP 3

Plank Row

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

STEP 1

1 – Push-ups

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

STEP 2

2 – Plank Row

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

STEP 3

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 4

Squat Overhead Press

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

STEP 5

Crescent Kickback (Left)

Pin your elbow up and straighten your arm squeezing your triceps.

STEP 6

Crescent Kickback (Right)

Pin your elbow up and straighten your arm squeezing your triceps.

STEP 1

Jumping Jack

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

STEP 2

Crunch

Fingertips support your head, keeping a space between your chin and your chest, shoulder balds lift off of the floor 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, and the belly button is pulled up and in. Knees come around toward the outside of the elbow.

STEP 5

Burpee

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

STEP 6

Squat Butt Kick

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

STEP 7

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 8

Reverse Crunch

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

STEP 9

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.