Exercise Library

Keep back flat and face the floor

Slightly bend knees

Drive elbow upwards and pull weight to your armpit

Squeeze shoulder blades together and down

Hold at 90 degree angle

Sit up tall

Keep elbows stationary at sides

Lift from chest to keep shoulders off floor

Rotate shoulders and twist opposite knee to elbow

Place one leg behind you on a chair or bench

Stay on toe of back foot

Bend front leg as low as possible without letting knee go over toes

Keep chest up and shoulders down and back

Hold weight for extra challenge. Can be done with barbell, dumbbells, kettlebells, or body weight.

Using a stability ball, lay on stomach with hands firmly grounded

Gaze at the floor above your fingertips

Squeeze your glutes to lift your legs as high as you can

Cross behind and step backwards to a lunge

Keep weight on inside of front foot

May hold weights or do without

Cross behind and step backward to a lunge

Keep weight on inside of front foot

May hold weights or do without

Keep a soft bend in your knees

Stick booty out and sit back as you hinge forward at the waist

Keep back flat, almost arching

Lower weights past your knees while keeping shoulders retracted

Squeeze glutes on way up

Sit (or stand) upright while holding weights in a hammer curl position (may also perform in a bicep curl position)

Keep elbows stationary by sides

Use elbows as a hinge point while opening shoulders. Weights should rotate from the front to outsides

Support yourself on your elbows and in a hollow position

Tuck hips under and ensure there is no arch in your back

Alternate tapping toes from side to side and in the middle of two weights

Bend knees to modify or straighten for a challenge

Keep a proud chest

Support yourself on your elbows and in a hollow position

Tuck hips under and ensure there is no arch in your back

Alternate tapping toes from side to side and in the middle of two weights

Bend knees to modify or straighten for a challenge

Keep a proud chest

Slightly bend legs and bend at the hips

Keep a flat back

Keep elbow stationery

Hinge at elbow while lifting pinky upward

Step forward or backward (easier on the joints)

Drive back knee towards the ground

Keep front knee behind toes

Bend knees and lay on back

Contract obliques while reaching same side had to heel

Alternate from side to side

Keep shoulders off floor

Lift from chest

Spread fingers apart

Keep on toes

Engage abs

Push tall through shoulders

Gaze at top of fingertips

Start in a plank position (see plank)

Lead with your chest while keeping abs engaged

Slowly lower until your arms are at a 90-degree angle then push up with power

Push weights directly overhead

Lower until your elbows are at 90-degrees

Depress shoulders and squeeze shoulder blades together

Hold elbows at 90-degree angle overhead

Bring elbows together and open again

Lay down and grab one weight with both hands

Hold weight overhead with straight arms

Bend at the elbows, lowering the weight to your forehead

Focus on pushing your pinkies to the ceiling while straightening your arms

Sit backward as if sitting on a chair

Keep weight in heels

Squeeze glutes at the top of standing up

Lay on your stomach and lift your torso

Squeeze your shoulder blades together, trying to bring your elbows together behind your body, making a “W”

Bring arms overhead to second position (pictured separately)

Keep slight bend in arms to protect joints

Keep slight bend in arms to protect joints

Start in side laying position with bottom hand outstretched

Lift torso and feet simultaneously towards each other.

Start laying on one side with arm outreached

Crunch knees to chest

Keep feet lifted, the lower the harder it gets