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Air Squat

Stand up straight with your feet about hip width apart.

Sit back into your heels and lower into a squat.

Drive through your heels and stand back up into the start position.

Drop straight down and repeat as fast as you want.

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Burpee

Stand with your feet shoulder width apart and reach up in the air.

Push your hips back, bend in your knees and drop into a squat, lowering your hands so they are in the middle of your feet.

Shift your weight into your hands and jump your feet softly back to a plank position. Your body should form a straight line here, avoiding any sagging in the hips.

Jump your feet back up to the deep squat position, so your feet come to the outside of your hands, keep the weight in your heels.

Reach your arms overhead and explosively jump in the air. Land, and immediately lower down into the deep squat to do another rep.

If you want a challenge, add a push up before you jump back up.

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Forearm Plank

Place forearms on the floor with the elbows directly under the shoulders, arms parallel to the body about shoulder width apart.

Extend legs behind you with your feet close together and hold.

Make sure you are shifted forward on your toes, engaging core, glutes and quads.

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Frog Hop/Half Burpee

Push your hips back, bend in your knees and drop into a squat, lowering your hands so they are in the middle of your feet.

Shift your weight into your hands and jump your feet softly back to a plank position.

Your body should form a straight line here, avoiding any sagging in the hips.

Jump your feet back up to the deep squat position, so your feet come to the outside of your hands, keep the weight in your heels, chest up.

Jump your feet softly back and repeat at a fast pace.

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Glute Bridge

Lay on your back with your hands your side, knees bent and feet flat. (Raise hands over head to take stability away)

Raise your hips up in the air, squeezing your glutes and abs.

Slowly bring your hips down so they tap the floor, and immediately raise the hips back up, squeezing the glutes and core.

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Glute Bridge w. Alternating Leg Lift

Lay on your back with your hands your side, knees bent and feet flat.

Raise your hips up in the air, squeezing your glutes and abs.

Raise one leg while keeping the pelvis raised, making sure your hips are square.

Hold for 5 seconds, lower the raised leg slowly.

Switch sides


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Squat Jump

Start with doing a regular squat, keeping your feet hip width apart and sitting into your heels, keeping the chest up.

Engage your core, and jump up explosively. When you land, lower back softly into the starting squat position.

Repeat

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Jump Squat w. 1/2 Turn

Start with doing a regular squat, keeping your feet hip width apart and sitting into your heels, keeping the chest up.

Engage your core, and jump up explosively, while twisting your body to the opposite side of where you started.

When you land, lower back softly into the starting squat position.

Repeat

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Mountain Climbers

 

Position yourself in plank position, with your wrists directly under your shoulders.

Bring one knee to your chest, then back to plank.

Bring the other knee to your chest, then back to plank.

Build up momentum and work on keeping your hips down as your quickly switch feet.


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Plank

Start with your hands and knees on the ground.

Lift your knees off the ground, and push your feet back, bringing your body into a full extension.

Shift forward onto your toes, and act as if you are pushing the ground away. Hold.


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Plank Jack

Begin in plank position, with your wrists directly under your shoulders, and your legs extended out behind you, your feet close together.

Like the motion of a jumping jack, jump your feet out wide and then back together.

Jump as quickly as you want, but be sure to keep your hips and pelvis steady, so your hips don’t rise up in the air.

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Opposite Knee to Opposite Elbow

Start in plank position, with hands directly under shoulders.

Bring your right knee to your left elbow, and back to plank position.

Bring your left knee to your right elbow, and back to plank position.

Repeat, or speed it up so it is like a twisted mountain climber.

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Push Up

Start with your hands and knees on the ground.

Bring your hands a slightly wider than shoulder width apart.

Push your feet back so you are in a plank position.

Engage your quads and glutes so you are in one solid plank. For more of a challenge, bring your feet closer together rather than hip width apart.

Steadily lower yourself so your elbows are at a 90 degree angle. Keep the core tight and don't let your hips sag.

Push yourself back up to the start position.

 

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Modified Push Up

Start with your hands and knees on the ground.

Bring your hands a slightly wider than shoulder width apart.

Steadily lower yourself so your elbows are at a 90 degree angle.

Push yourself back up to the start position.

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Russian Twist

Sit down on the floor and elevate your upper body so that it creates an imaginary V- shape with your thighs, keep your back flat and clasp your hands in front of you.

Twist your torso to the right while your hands reach towards the outside of your right rib cage.

Twist your torso to the left while your hands reach towards the outside of your left rib cage.

Repeat the twisted movement.

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Side Plank Switch Through

Begin in Forearm Plank with elbows under shoulders.

Squeeze abs tightly, and open right arm up and turn the body to the side so the right foot rests on the left foot.

Lift the body through the waistline making sure your hips don't rotate back.

Bring the right arm back down on the ground and replace the left arm with the right.

Now lift your left arm up and turn the body to the side so the left foot rests on the right foot.

Lift the body through the waistline making sure your hips don’t rotate back.

Bring the left arm down and repeat to the right side.

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Single Leg Burpee

Stand balanced on one foot.

Place hands on ground so your hands frame your foot.

Kick the floating foot back so you end in a single leg plank. Add push up if wanted.

Kick your planted leg back up in between your hands, and explosively add a jump a the top so you end up in the start position.