1. Single Leg Squats
<em>Muscles</em>: Quads, Butt, Hamstring, Inner/Outer Thighs
<br><br>
• Start in a standing position with the feet wider than shoulder width apart.<br>
• Lift one foot off the floor.<br>
• Slowly bend the standing leg so that your thigh is parallel to the floor.<br>
• Avoid allowing the upper body to tip forward.
1. Single Leg Squats
• Squeeze through the heels of the feet and squeeze your butt on the way up.<br>
• Think of keeping the form of a basic squat only you are doing it on one leg.
2. Jump Squat With Hold
<em>Muscles</em>: Quads, Butt, Hamstring, Inner/Outer Thighs
<br><br>
• Start in a standing position with the feet wider than shoulder width apart.<br>
• Slowly bend the knees so that your thighs are parallel to the floor.<br>
• Hold this position for five seconds.
2. Jump Squat With Hold
• Jump straight up as high as you can.<br>
• Land into a deep squat position.<br>
• Be gentle on your feet as you land.<br>
• Repeat.
3. Spiderman Push Ups
<em>Muscles</em>: Chest, Shoulders, Triceps, Upper Back, Core
<br><br>
• Start in a push up position.<br>
3. Spiderman Push Ups
• As you lower down into the push up crunch one knee into the same side elbow.<br>
• Focus on crunching it to the side not underneath you.<br>
• Push up and repeat on the other side.
4. Burpees
<em>Muscles</em>: Core, Chest, Shoulders, Upper Back, Triceps, Cardio
<br><br>
• Start in a standing position.
4. Burpees
• Place the hands on the floor in front of the feet.<br>
• Jump the legs back so that you are in a full push up position.
4. Burpees
• The shoulders and chest are directly above the hands.<br>
• The hips should be in line with the shoulders.<br>
• Make sure to keep the stomach tight.<br>
• Do a basic push up.
4. Burpees
• Jump the feet forward to the hands so that you land in a squat position.
4. Burpees
• Jump straight up as high as you can.<br>
• Land into a deep squat position.<br>
• Be gentle on your feet as you land.<br>
• Repeat.
5. Duck Walk
<em>Muscles</em>: Quads, Butt, Hamstring, Inner/Outer Thighs
<br><br>
• Start in a standing position with the feet wider than shoulder width apart.<br>
• Slowly bend the knees so that your thighs are parallel to the floor.
5. Duck Walk
• Taking baby steps and staying in a deep squat position walk forward.<br>
• Keep the weight on the heels of your feet.
6. High Knees
<em>Muscles</em>: Cardio
<br><br>
• Start in a standing position.<br>
• Think of running in place but get your knees up as high as you can.<br>
• Be gentle on your feet.
7. Centipede
<em>Muscles</em>: Abs, Lower Back, Obliques, Upper Back
<br><br>
• Start in a push up position.
7. Centipede
• Walk your hands over your head as far as you can.<br>
• The farther you walk your hands the more your core works.
7. Centipede
• Walk your hand back to push up position.<br>
• Avoid letting the hips drop or raise to much throughout the motion.
8. Walk Out With Push Up And Jump Squat
<em>Muscles</em>: Core, Quads, Butt, Hamstring, Cardio, Chest, Shoulders, Upper Back
<br><br>
• Start in a squat position.<br>
• Place the hands on the floor in front of the feet.
8. Walk Out With Push Up And Jump Squat
• Walk your hands forward so that you are in a push up position.<br>
• Do a basic push up.
8. Walk Out With Push Up And Jump Squat
• Walk your hands back to your feet so that you are in a squat position.
8. Walk Out With Push Up And Jump Squat
• Jump straight up as high as you can.<br>
• Land into a deep squat position.<br>
• Be gentle on your feet as you land.<br>
• Repeat.
9. V-Ups
<em>Muscles</em>: Abs, Obliques, Lower Back
<br><br>
• Start laying on the floor.
9. V-Ups
• Keeping the core contracted, legs and arms straight, bring the entire upper and lower body off the floor.<br>
• Keep the chest up and elbows open.<br>
• Only your butt should be on the floor at the top part of this position.<br>
• Slowly lower down until your arms, legs and head are six inches off the floor and repeat.
10. Windshield Wipers
<em>Muscles</em>: Abs, Obliques, Lower Back
<br><br>
• Start laying on the floor with your arms out in a T formation from your body.<br>
• Your legs are straight up in the air so that your hips are at a 90 degree bend.<br>
• Keep both shoulders on the floor and legs straight.
10. Windshield Wipers
• Let the legs slowly lower down to one side.<br>
• Come back to center and repeat on the other side.
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