1. Lay down on your back, keep your knees bent, and your back and feet flat on the mat.

2.  Slowly lift your torso and sit up.

3. At the top of the movement, twist your torso to one side, bringing your elbow towards the opposite knee. Hold the contraction for a moment to maximize the engagement of your obliques.

4.  Return to the starting position by rolling down one vertebra at a time.

5.  Repeat!

1. 1. Place a sturdy chair at the foot of your exercise mat. Lie down on your back with your legs extended and resting on the chair. Your heels should be on the seat, and your legs should form a 90-degree angle at the hips and knees.

   2. Place your hands behind your head, interlocking your fingers or keeping them gently touching your temples. Keep your elbows wide, opening up your chest.

   3. Before starting the movement, engage your core muscles by pulling your navel towards your spine. Exhale as you lift your upper body off the floor. Aim to bring your chest towards your thighs while maintaining a straight line from your head to your hips. Avoid pulling on your neck with your hands; let your abdominal muscles do the work.

   4. At the top of the movement, twist your torso to one side, bringing your elbow towards the opposite knee. Hold the contraction for a moment to maximize the engagement of your obliques.

   5. Inhale as you lower your upper body back down to the floor, ensuring a controlled movement.

   6. Repeat the exercise, alternating the twist side with each repetition.

Muscles worked:

• Rectus abdominis (six-pack muscles)

• Obliques (side abdominal muscles)

1. Start standing shoulder width apart.

2. Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward. 

3. Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4. Now take a step forward with your left leg followed by your right leg (keeping boxing stance) and at the same time, start the punching by extending your left arm out in front of you, at the same time internally rotate your left wrist so that your wrist is now positioned with your palm facing down. Bring it back to its starting position & extend your right arm in front of you, internally rotating your right wrist.

5. Dip is like doing a half squat as quickly as possible. Make sure you take your hands with you as level changes, keeping your hands by your chin.

6. Now take a step backwards with your right leg followed by your left leg (keeping boxing stance) and at the same time, start the punching by extending your left arm out in front of you, at the same time internally rotate your left wrist so that your wrist is now positioned with your palm facing down. Bring it back to its starting position & extend your right arm in front of you, internally rotating your right wrist.

7. Dip is like doing a half squat as quickly as possible. Make sure you take your hands with you as level changes, keeping your hands by your chin.

8. Speed it up & repeat!

1. Start standing shoulder width apart.

2. Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward. 

3. Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4. Now start the punching by extending your left arm out in front of you, at the same time internally rotate your left wrist so that your wrist is now positioned with your palm facing down. Bring it back to its starting position & extend your right arm in front of you, internally rotating your right wrist.

5. Roll under by lowering your level (bend your knees) and rotating at the waist. Your head position should be away from center line at every end of a roll under. You are making a “U” shape with this movement.(once to the right then to the left stepping laterally)

6. Now, punch with your left arm by raising your elbow upwards & outward and at the same time rotate your hips & torso to the right. Bring it back to its starting position & extend your right arm in front of you, internally rotating your right wrist.

7. Speed it up & repeat!

1. Start by standing shoulder width apart.

2. Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward.

3. Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4. Now take a step forward & laterally with your left leg followed by your right leg (keeping boxing stance) and at the same time, roll under by lowering your level (bend your knees) and rotating at the waist. Your head position should be away from center line at every end of a roll under. You are making a “U” shape with this movement. Start the punching by extending your left arm out in front of you, at the same time internally rotate your left wrist so that your wrist is now positioned with your palm facing down. Bring it back to its starting position & extend your right arm in front of you, internally rotating your right wrist.

5. Speed it up & repeat!

6. Now take a step backward & laterally with your right leg followed by your left leg (keeping boxing stance) and at the same time, roll under by lowering your level (bend your knees) and rotating at the waist. Your head position should be away from center line at every end of a roll under. You are making a “U” shape with this movement. Start the punching by extending your left arm out in front of you, at the same time internally rotate your left wrist so that your wrist is now positioned with your palm facing down. Bring it back to its starting position & extend your right arm in front of you, internally rotating your right wrist.

7. Speed it up & repeat!

1. Start standing shoulder width apart.

2. Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward.

3. Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4. Roll under by lowering your level (bend your knees) and rotating at the waist. Your head position should be away from center line at every end of a roll under. You are making a “U” shape with this movement.(once to the right then to the left stepping laterally)

5. Speed it up & repeat!

1. Start by standing shoulder width apart.

2. Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward.

3. Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4. Now take a step forward & laterally with your left leg followed by your right leg (keeping boxing stance) and at the same time, roll under by lowering your level (bend your knees) and rotating at the waist. Your head position should be away from center line at every end of a roll under. You are making a “U” shape with this movement (once to the right then to the left).

5. Now take a step backward & laterally with your right leg followed by your left leg (keeping boxing stance) and at the same time, roll under by lowering your level (bend your knees) and rotating at the waist. Your head position should be away from center line at every end of a roll under. You are making a “U” shape with this movement (once to the right then to the left).

6. Speed it up & repeat!

1. Stand on one foot and slowly lift the other foot off the ground. Tap the toe of the lifted foot on any available tool or even on the ground in front of the standing leg.

2. Repeat the movement with the opposite leg.

3. Speed it up & repeat!

1. Stand on one foot and slowly lift the other foot off the ground. Tap the toe of the lifted foot on any available tool or even on the ground.

2. Repeat the movement with the opposite leg.

3. Speed it up & repeat!

1.     Stand on one foot and slowly lift the other foot off the ground. Tap the toe of the lifted foot on any available tool or even on the ground in front of the standing leg.

2.     Repeat the movement with the opposite leg & pivot.

3.     Speed it up & repeat!

1. Begin by kneeling on an exercise mat with your knees hip-width apart. Ensure your spine is in a neutral position, and your core is engaged. Hold a slam ball (or medicine ball) with both hands, and choose a weight that suits your fitness level.
2. Lift the ball overhead, fully extending your arms. Ensure your elbows are straight, and your wrists are firm but not locked. 
3. With power and control, slam the ball to one side of your body (e.g., to the right). Rotate your torso and engage your obliques to generate force. As the ball bounces back up, catch it with both hands. Reset to the starting position by bringing the ball back overhead.
4. Repeat the slamming motion, this time slamming the ball to the opposite side of your body (e.g., to the left). Rotate your torso and engage the obliques in the opposite direction.
5. Continue alternating side-to-side slams for the desired number of repetitions.

1. Lie on your side with your legs stacked on top of each other. Place your lower arm under your head for support, and position your upper arm along your side or on your hip. Engage your core muscles by pulling your navel toward your spine.

2. Exhale as you lift your upper body toward your hip, focusing on squeezing your oblique muscles.

3. Keep the movement controlled, and avoid pulling on your neck with your hand.

4. Hold the crunch position for a moment, feeling the contraction in your obliques.

5. Inhale as you lower your upper body back down to the starting position.

6. Perform the desired number of repetitions on one side before switching to the other.

1. Begin in a forearm plank position with your elbows directly below your shoulders. Keep your body in a straight line from head to heels, engaging your core muscles.

2. While maintaining the plank position, lift one leg off the ground. Focus on using your glutes to lift the leg, keeping the rest of your body stable.

3. Hold your leg lifted for a moment, ensuring your hips remain level and your core stays engaged.

4. Gently lower the lifted leg back down to the starting position.

5. Lift the other leg off the ground, holding it for a moment, and then lower it back down.

6. Repeat the leg lift on each side, alternating between legs for the desired number of repetitions.

1. Lay on your back with your legs extended and your arms extended above your head.

2.  Elevate your legs off the mat slightly.

3. Raise your left leg upwards until they form a 90-degree angle with your hips & at the same time, bring your right hand forward and upward towards your foot, slowly lifting your head, shoulder blades and torso off the ground.

4. Slowly lower your arm and extend your leg to return to the starting position.

5. Repeat for the opposite side.

6. Repeat for the specified amount of time or repetitions.

1. Lie on your back with your knees bent and feet flat on the floor

2. Place your hands in front of you

3. Inhale and engage your core by pulling your navel toward your spine

4. Exhale as you lift your head, shoulders, and upper back off the mat till your palms touch your knees

5. Inhale and lower your head and shoulders back down to the mat

6. Repeat the exercise for the specified number of repetitions

1. Start standing shoulder width apart.

2. Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward.

3. Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4. Take a step laterally with your left leg followed by your right one to stay in boxing stance & punch with your left arm by raising your elbow upwards & outward and at the same time rotate your hips & torso to the right. Bring it back to its starting position & extend your right arm in front of you, internally rotating your right wrist.

5. Take a step laterally with your right leg followed by your left one to stay in boxing stance & punch with your right arm by raising your elbow upwards & outward and at the same time rotate your hips & torso to the left. Bring it back to its starting position & punch with your left arm by raising your elbow upwards & outward and at the same time rotate your hips & torso to the right. Bring it back to its starting position.

6. Speed it up & repeat!

1. Start standing shoulder width apart.

2. Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward.

3. Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4. Now take a step forward with your left leg followed by your right leg (keeping boxing stance) and at the same time, start the punching by extending your left arm out in front of you, at the same time internally rotate your left wrist so that your wrist is now positioned with your palm facing down. Bring it back to its starting position & extend your right arm in front of you, internally rotating your right wrist.

5. Now take a step backwards with your right leg followed by your left leg (keeping boxing stance) and at the same time, start the punching by extending your right arm out in front of you, at the same time internally rotate your right wrist so that your wrist is now positioned with your palm facing down. Bring it back to its starting position & punch with your left arm by raising your elbow upwards & outward and at the same time rotate your hips & torso to the right.

6. Speed it up & repeat!

1. Stand up and pick up the rope – keeping your hands at hip level. Extend your hands and forearms at least a foot away from your body, at a 45 degree angle. This will create a larger arc for you to jump through.

2. Step over the rope. The rope should hang behind you, so that the middle of the rope hits the back of your feet.

3. Use your hands and wrists to swing the rope over your head. Don’t move your arms — try to keep the motion limited to your wrists

4. When the rope is coming toward the front of your feet, hop over it. Stand on your tiptoes, and push off with the balls of your feet.

5. Set a pace that works for you

6. Repeat!

1.  Start standing shoulder width apart.

2. Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward.

3. Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4. Now take a step forward with your left leg followed by your right leg (keeping boxing stance) and at the same time, and punch by extending your left arm out in front of you, at the same time internally rotate your left wrist so that your wrist is now positioned with your palm facing down. Bring it back to its starting position.

5. Now take a step laterally to your left with your left leg followed by your right leg (keeping boxing stance) and at the same time punch with your left arm by raising your elbow upwards & outward and at the same time rotate your hips & torso to the right. Bring it back to its starting position

6. Now take a step backwards with your right leg followed by your left leg (keeping boxing stance) and at the same time punch by extend your right arm in front of you, internally rotating your right wrist.

7. Now take a step laterally to your right with your right leg followed by your left leg (keeping boxing stance) and at the same time punch with your right arm by raising your elbow upwards & outward and at the same time rotate your hips & torso to the left. Bring it back to its starting position

8. Speed it up & repeat!

1. Start standing shoulder width apart.

2. Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward.

3. Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4. Take a step laterally with your left leg followed by your right one to stay in boxing stance & punch with your left arm by raising your elbow upwards & outward and at the same time rotate your hips & torso to the right. Bring it back to its starting position.

5. Take a step laterally with your right leg followed by your left one to stay in boxing stance & punch with your right arm by raising your elbow upwards & outward and at the same time rotate your hips & torso to the left. Bring it back to its starting position.

6. Speed it up & repeat!

1. Plant both feet on the floor shoulder-width apart. Hinge forward from your hips so that your torso is at a 45-degree angle to the floor. Bend your knees slightly and extend your arms palms facing inwards.

2. Using the muscles in your shoulders and back, slowly raise your arms forward and upward until your arms are in line with your ears and they resemble the shape of a ‘Y’. You should feel a small squeeze between your shoulder blades.

3. Lower your arms to return to the starting position.

4. Raise your arms outward and upward until they are in line with your shoulders to resemble the shape of a ‘T’, ensuring that you draw your shoulder blades down and back.

5. Lower your arms to return to the starting position.

6. Rotate your wrists so that now your palms are facing your body. Bend your elbows & bring your arms in towards your lower ribs. While keeping your elbows as still as possible, rotate your arms upward until they are in line with your shoulders to resemble the shape of a ‘W’.

7. Rotate your arms back down before extending your elbows to return to the starting position.

8. Repeat

1. Stand on one foot and slowly lift the other foot off the ground. Tap the toe of the lifted foot on any available tool or even on the ground in front of the standing leg.

2. Repeat the movement with the opposite leg.

3. Speed it up & repeat!

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1.     Start by standing shoulder width apart.

2.     Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward.

3.     Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4.     Now take a step with your left leg & Pivot. Start the punching with your right arm by extending your right arm in front of you at the same time internally rotating your right wrist. Add a hook – punching with your left arm by raising your elbow upwards & outward and at the same time rotate your hips & torso to the right.

5.     Take a step with your right leg & slip right. Start the punching with your left arm in an upward action and at the same time slightly rotate your hip to the right. Extend your right arm in front of you, internally rotating your right wrist. Add a hook – punching with your left arm by raising your elbow upwards & outward and at the same time rotate your hips & torso to the right.

6.     Speed it up & repeat!

1. Start by standing shoulder width apart.

2. Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward.

3. Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4. Take a step laterally with your right leg & slip right. Start the punching with your left arm in an upward action and at the same time slightly rotate your left hip to the right. Extend your right arm in front of you, internally rotating your right wrist.

5. Step Left with your left leg followed by your right leg

6. Speed it up & repeat!

1. Stand with your feet shoulder-width apart and the toes pointing slightly outward.

2. Bend your knees pressing your hips back as if you were going to sit back on a chair.

3. Pushing through the heels, jump straight up.

4. Land with your knees slightly bent and go back into the squat position.

5. Press through your heels into the floor & extend your legs ONLY half way up and back down to jump again.

6. Repeat!

1. Stand up with your feet shoulder-width apart.

2. Bend your hips and knees, (keep knees inline with your toes) until your upper legs are parallel with the floor.

3. Hold this position for the specified amount of time.

1. Stand tall with your feet shoulder-width apart and face forward.

2. Start kicking your feet up, until your heels touch your glutes.

3. Repeat for the specified number of repetitions or time!

1. Hold a dumbbell in each hand in a neutral grip (palms facing inwards) with arms extended by your sides

2. Feet slightly further than shoulder-width apart. Rise up onto your toes, then slowly return to the starting position

3. Repeat!

1. Hold a dumbbell with both hands directly in front of your chest, and plant both feet on the floor shoulder-width apart.

2. Bend at both the hips and knees until your upper legs are parallel with the floor.

3.  Push your feet into the floor to extend your legs.

4. Push through the balls of your feet to raise your heels and pause for two to three seconds.

5. Repeat!

1. Hold a dumbbell in each hand in a neutral grip (palms facing inwards) with arms extended by your sides

2. Feet slightly further than shoulder-width apart. Elevate one foot off the ground, maintaining your balance or use any chair for support.

3. Rise up onto your toes, then slowly return to the starting position

4. Repeat for the required number of repetitions and do the opposite leg as well!

1. Stand up with your feet shoulder-width apart.

2. Bend your hips and knees, (keep knees inline with your toes) until your upper legs are parallel with the floor.

3. Hold this position for the specified amount of time.

4. Rise up onto your toes for as many repetitions as you can until time is up.

1.  With a resistance band around your ankles, lie flat on a mat with both legs extended behind you. This is your starting position.

2. Tuck the toes of your right foot and raise your heel towards your glutes.

3. Lower your right foot towards the mat into the starting position.

4. Repeat for the specified number of repetitions or time! Do the opposite leg as well.

1.  With a dumbbell  in between your feet, lie flat on a mat with both legs extended behind you. This is your starting position.

2. Raise your heel towards your glutes.

3. Lower your feet towards the mat into the starting position.

4. Repeat for the specified number of repetitions or time!

1. 1. Stand tall. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time.

   2. Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.

   3. Next step forward with your right leg. Continue to alternate back and forth—doing one rep with your left, then one rep with your right.

   4. Repeat!

1. Hold a dumbbell in each hand with a neutral grip (palms facing inwards) – feet shoulder-width apart – slight bend in your knees, hinge forward from your hips so that your torso is parallel to the floor. Extend your arms directly below your chest.

2. Start bending your elbows to bring the dumbbells in towards your body, keep your elbows close to the sides of your body. You should feel a small squeeze between your shoulder blades.

3. Extend your elbows to lower the dumbbells and return to the starting position.

4. Raise the dumbbells outwards and upwards from below your chest until they reach shoulder height. You should feel a small squeeze between your shoulder blades.

5. Lower the dumbbells to return them below your chest.

6. Repeat!

1.     Stand on the middle of a recovery band, plant both feet together on the floor with a slight bend in your knees, hips hinged so that your torso is parallel to the floor.

2.     Extend your arms directly below your chest, holding the ends of the recovery band with a neutral grip (palms facing inwards).

3.     Pull the ends of the band in towards your body by bending your elbows. keep your elbows close to the sides of your body.

4.     Extend your elbows to return to starting position.

5.     Repeat for the specified number of repetitions or time!

1.     Start by standing shoulder width apart

2.     Bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips.

3.     Hold it & step wider with one leg at a time – alternating legs.

4.     Repeat!

1. Stand on the middle of a recovery band, plant both feet together on the floor with a slight bend in your knees.

2. Extend your arms directly in front of your body, holding the ends of the recovery band with an underhand grip (palms facing away from you).

3. Bend elbows & pull the ends of the band upwards in towards your chest, keep elbows close to the sides of your body.

4. Extend your elbows & lower the ends of the band.

5. Repeat for the specified number of repetitions or time!

1. Stand on the middle of a recovery band, plant both feet together on the floor with a slight bend in your knees, hips hinged so that your torso is parallel to the floor.

2. Extend your arms directly below your chest, holding the ends of the recovery band with a neutral grip (palms facing inwards).

3. Pull the ends of the band outwards and upwards until your arms are in line with your shoulders maintaining a slight bend in your elbows.

4. Lower the ends of the band.

5. Repeat for the specified number of repetitions.

1. Place your left forearm firmly on the floor, ensuring that your elbow is directly below your shoulder.

2. Extend both legs and, using your obliques, gently raise your hips off the ground. Position your feet one on top of each other.

3. Hold it for the specified time! Do opposite side as well.

1. Place your left forearm firmly on the floor, ensuring that your elbow is directly below your shoulder.

2. Extend both legs and, using your obliques, gently raise your hips off the ground. Position your feet one on top of each other.

3. Hold your right arm behind your head. Bend right leg and raise it to meet your right elbow while keeping your body stable in a straight line.

4. Hold it for the specified time! Do opposite side as well.

1.     Lie face up on the floor. To support your lower back, either tilt your pelvis and engage your abs to press the lower back to the floor or place your hands under your tailbone.

2.     Alternate stacking your feet on top of each other.

3.     Slowly open your legs out to the sides so you form a V with your legs. Pause and then slowly bring your legs back together.

4.     Repeat for the specified amount of time or repetitions!

1. Start with both hands on the ground shoulder-width apart and both feet together behind you, resting on the balls of your feet.

2. Keeping your right foot on the floor, bend your left knee and bring it to your left elbow.

3. Bring your left leg back down resting on the balls of your feet.

4. Keeping your left foot on the floor, bend your right knee and bring it to your right  elbow.

5. Bring your right leg back down resting on the balls of your feet.

6. Repeat!

1. Lay down on your back, keep your knees bent, and your back and feet flat on the mat.

2. Holding a dumbbell on your right arm

3. Slowly lift your torso and sit up, at the same time reaching your right arm towards the ceiling

4. Return to the starting position by rolling down one vertebra at a time.

5. Repeat for the specified number of reps or amount of time!

6. Switch to the opposite arm and repeat!

1.     Lay on your back with hands by your sides. Extend your legs straight, with your heels lifted several inches off the ground.

2.     Bend your knees and draw them in towards your chest. Lift your hips off the mat to allow full contraction of your abdominals.

3.     Extend your legs straight, with your heels lifted several inches off the ground.

4.     Repeat!

1. Get into a push up position, with your elbows under your shoulders and your feet hip-width apart.
2. Bend your elbows and rest your weight on your forearms and on your toes, keeping your body in a straight line.
3. Rock your entire body forward coming more onto your toes, allowing your shoulders to move past your elbows. Return back to the starting position
4. Repeat!

1. Lie face up on the floor. To support your lower back, either tilt your pelvis and engage your abs to press the lower back to the floor or place your hands under your tailbone.

2. Extend your legs straight up into the air. Slowly open your legs out to the sides so you form a V with your legs. Pause and then slowly bring your legs back together.

3. Repeat for the specified amount of time or repetitions!

1. Bend your elbows to a 45-degree angle as you lower your chest toward your hands on the floor.

2. Lift your left leg, moving your knee toward your elbow. Pause for a moment in this position before lowering your leg and lifting your body again.

3. Repeat this movement with your opposite leg on the next repetition.

1. Start with both feet on the floor shoulder-width apart.

2. Keeping your right foot on the floor, release your left foot and take a big step to your left. As you plant your foot on the floor, bend your left knee, ensuring that your right leg remains straight.

3. Extend your left knee and transfer your weight onto your right foot. Step your left foot inwards to return to the starting position.

4. Repeat for the specified number of receptions or time!

5. Keeping your left foot on the floor, release your right foot and take a big step to your right. As you plant your foot on the floor, bend your right knee, ensuring that your left leg remains straight.

6. Extend your right knee and transfer your weight onto your left foot. Step your right foot inwards to return to the starting position.

7. Repeat for the specified number of receptions or time!

1. Hold one dumbbell in each hand with an overhand grip (palms facing towards your body) in front of your legs, plant both feet on the floor shoulder-width apart.

2. Raise both dumbbell in front of you up to chin height. (elbows slightly bent)

3. Lower the dumbbells to return to the starting position.

4. Repeat!

1. Sit on the floor and press your feet together. Press the soles of your feet together, keeping your knees bent to the sides, like butterfly wings. Your heels will be at least 1 ft (12 in) or so in front of your hips.

2. Lean your back down to the floor

3. Tighten your abdominal muscles and lift yourself back up to your starting position.

4. Repeat!

1. Hold a dumbbell & stand up with your feet shoulder-width apart.

2. Bend your hips and knees, (keep knees inline with your toes) until your upper legs are parallel with the floor.

3. Push through your heels and extend your legs to ONLY  ¼ way up “Pause” and back down to regular squat position.

4. Push through your heels and extend your legs to return to the initial position

5. Repeat!

1. Lay flat on your back, bend your knees and position your feet hip-width apart firmly on the ground. Allow your arms to rest by your sides.

2. Press your heels into the ground and raise your pelvis off the floor until your body forms one straight line from chin to knee, resting on your shoulders.

3. Open your knees outwards.

4. Draw your knees inwards until they are hip-width apart.

5. Lower your spine onto the ground one vertebrae at a time, followed by your pelvis.

6. Repeat!

1. Stand with your feet shoulder-width apart and the toes pointing slightly outward.

2. Bend your knees pressing your hips back as if you were going to sit back on a chair.

3. Pushing through the heels, jump straight up, whilst in the air, rotate your entire body 180 degrees.

4. Land with your knees slightly bent and go back into the squat position.

5. Repeat!

1. 1. Stand with your feet hip-width apart, Step out wide.
   2.  Start bending your left knee while keeping your right leg straight.
   3. Extend left leg to return to the starting position.
   4. Start bending your right knee while keeping your left leg straight.
   5. Extend right leg to return to the starting position.
   6. Repeat!

1.  Start with feet shoulder-width apart.

2. Jump laterally as far as you can & perform 10 high knees

3. Repeat for the specified amount of time!

1. Lay on your back with your legs extended and your arms extended above your head.

2.  Elevate your legs off the mat slightly.

3. Raise your left leg upwards until they form a 90-degree angle with your hips & at the same time, bring your right hand forward and upward towards your feet, slowly lifting your head, shoulder blades and torso off the ground.

4. Slowly lower your arm and extend your leg to return to the starting position.

5. Raise your right leg upwards until they form a 90-degree angle with your hips & at the same time, bring your left hand forward and upward towards your feet, slowly lifting your head, shoulder blades and torso off the ground.

6. Slowly lower your arm and extend your leg to return to the starting position.

7. Repeat!

1. Start standing shoulder width apart.

2. Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward.

3. Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4. Now take a step forward with your left leg followed by your right leg (keeping boxing stance) and at the same time, and punch by extending your left arm out in front of you, at the same time internally rotate your left wrist so that your wrist is now positioned with your palm facing down. Bring it back to its starting position & extend your right arm in front of you, internally rotating your right wrist.

5. Now take a step laterally to your left with your left leg followed by your right leg (keeping boxing stance) and at the same time punch with your left arm by raising your elbow upwards & outward and at the same time rotate your hips & torso to the right. Bring it back to its starting position & extend your right arm in front of you, internally rotating your right wrist.

6. Now take a step backwards with your right leg followed by your left leg (keeping boxing stance) and at the same time punch by extend your right arm in front of you, internally rotating your right wrist. Bring it back to its starting position & punch with your left arm by raising your elbow upwards & outward and at the same time rotate your hips & torso to the right. Bring it back to its starting position & Pivot.

7. Speed it up & repeat!

1.     Start standing shoulder width apart.

2.     Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward.

3.     Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4.     Now start the punching by extending your left arm out in front of you, at the same time internally rotate your left wrist so that your wrist is now positioned with your palm facing down. Bring it back to its starting position & extend your right arm in front of you, internally rotating your right wrist.

5.     Roll under by lowering your level (bend your knees) and rotating at the waist. Your head position should be away from center line at every end of a roll under. You are making a “U” shape with this movement.

6.     Start the punching with your right arm by raising your elbow upwards & outward and at the same time rotate your hips & torso to the left. Bring it back to its starting position. Now, punch with your left arm by raising your elbow upwards & outward and at the same time rotate your hips & torso to the right. Bring it back to its starting position.

7.     Speed it up & repeat!

1.     Start by standing shoulder width apart.

2.     Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward.

3.     Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4.     Take a cross step laterally with your left leg & slip right.

5.     Shift to starting position & slip left. Start the punching with your left arm in an upward action and at the same time slightly rotate your left hip to the right. Extend your right arm in front of you, internally rotating your right wrist.

6.     Now take a step & Pivot and start the punching by extend your right arm in front of you, internally rotating your right wrist and add a hook – punching with your left arm by raising your elbow upwards & outward and at the same time rotate your hips & torso to the right.

7.     Speed it up & repeat!

1.     Start by standing shoulder width apart.

2.     Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward.

3.     Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4.     Take a cross step laterally with your left leg & slip right.

5.     Shift to starting position & slip left. Start the punching with your left arm in an upward action and at the same time slightly rotate your left hip to the right. Extend your right arm in front of you, internally rotating your right wrist.

6.     Speed it up & repeat!

1.     Start standing shoulder width apart.

2.     Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward.

3.     Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4.     Now take a step forward with your left leg followed by your right leg (keeping boxing stance) and at the same time, and punch by extending your left arm out in front of you, at the same time internally rotate your left wrist so that your wrist is now positioned with your palm facing down. Bring it back to its starting position & extend your right arm in front of you, internally rotating your right wrist.

5.     Now take a step laterally to your left with your left leg followed by your right leg (keeping boxing stance) and at the same time punch with your left arm in an upward action and at the same time slightly rotate your left hip to the right.. Bring it back to its starting position & extend your right arm in front of you, internally rotating your right wrist.

6.     Now take a step backwards with your right leg followed by your left leg (keeping boxing stance) and at the same time punch by extend your right arm in front of you, internally rotating your right wrist. Bring it back to its starting position & punch with your left arm by raising your elbow upwards & outward and at the same time rotate your hips & torso to the right. Bring it back to its starting position.

7.     Now take a step laterally to your right with your right leg followed by your left leg (keeping boxing stance) and at the same time punch with your right arm in an upward action and at the same time slightly rotate your right hip to the left.. Bring it back to its starting position & punch with your left arm by raising your elbow upwards & outward and at the same time rotate your hips & torso to the right. Bring it back to its starting position.

8.     Speed it up & repeat!

1. Feet shoulder width apart

2. Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward.

3. Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4. Start the punching by extending your left arm out in front of you, at the same time internally rotate your left wrist so that your wrist is now positioned with your palm facing down. Bring it back to its starting position & extend your right arm in front of you, internally rotating your right wrist and add a hook – punching with your left arm by raising your elbow upwards & outward and at the same time rotate your hips & torso to the right.

5. Now take a step forward & Pivot.

6. extend your right arm in front of you, internally rotating your right wrist and add a hook – punching with your left arm by raising your elbow upwards & outward and at the same time rotate your hips & torso to the right.

7. Take a step laterally to the right.

8. Speed it up & repeat!

1.     Feet shoulder width apart

2.     Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward.

3.     Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4.     Start the punching by extending your left arm out in front of you, at the same time internally rotate your left wrist so that your wrist is now positioned with your palm facing down. Bring it back to its starting position & extend your right arm in front of you, internally rotating your right wrist and add a hook – punching with your left arm by raising your elbow upwards & outward and at the same time rotate your hips & torso to the right.

5.     Now take a step forward & Pivot.

6.     Speed it up & repeat!

1. Start standing shoulder width apart.

2. Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward.

3. Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4. Now take a step laterally to your left with your left leg followed by your right leg (keeping boxing stance) and at the same time while keeping your elbow tucked in, punch with your left arm in an upward action and at the same time slightly rotate your left hip to the right. Bring your left arm to its starting position & punch with your right arm by raising your elbow upwards & outward and at the same time rotate your hips & torso to the left. Bring it back to its starting position.

5. Now take a step laterally to your right with your right leg followed by your left leg (keeping boxing stance) and at the same time while keeping your elbow tucked in, punch with your right arm in an upward action and at the same time slightly rotate your right hip to the left. Bring your right arm to its starting position & punch with your left arm by raising your elbow upwards & outward and at the same time rotate your hips & torso to the right. Bring it back to its starting position.

6. Speed it up & repeat!

1. Start by standing shoulder width apart.

2. Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward.

3. Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4. Now take a step laterally with your left leg & Pivot.

5. Shift to starting boxing position

6. Speed it up & repeat!

7. Take a step laterally with your right leg & slip right.

8. Speed it up & repeat!

1. Start by standing shoulder width apart.

2. Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward.

3. Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4. Take a step laterally with your right leg & slip right.

5. Shift to starting boxing position.

6. Speed it up & repeat!

1. Start by standing shoulder width apart.

2. Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward.

3. Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4. Take a cross step with your left leg & slip to your right.

5. Shift to starting position.

6. Speed it up & repeat!

7. Now take a step laterally with your left leg & Pivot.

8. Speed it up & repeat!

1. Start by standing shoulder width apart.

2. Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward.

3. Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4. Take a cross step laterally with your left leg & slip right.

5. Shift to starting position.

6. Speed it up & repeat!

1. Start by standing shoulder width apart.

2. Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward.

3. Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4. Now take a step forward & Pivot.

5. Speed it up & repeat!

6. Now take a step backward & Pivot

7. Speed it up & repeat!

1. Start by standing shoulder width apart.

2. Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward.

3. Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4. Now take a step forward with your left leg followed by your right leg (keeping boxing stance) and at the same time, start the punching by extending your left arm out in front of you, at the same time internally rotate your left wrist so that your wrist is now positioned with your palm facing down. Bring it back to its starting position.

5. Now take a step backwards with your right leg followed by your left leg (keeping boxing stance) and at the same time, start the punching by extending your right arm out in front of you, at the same time internally rotate your right wrist so that your wrist is now positioned with your palm facing down. Bring it back to its starting position.

6. Speed it up & repeat!

1. Start by standing shoulder width apart.

2. Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward. 

3. Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4. Now take a step forward with your left leg followed by your right leg (keeping boxing stance) and at the same time, start the punching by extending your left arm out in front of you, at the same time internally rotate your left wrist so that your wrist is now positioned with your palm facing down. Bring it back to its starting position & extend your right arm in front of you, internally rotating your right wrist.

5. Now take a step backwards with your right leg followed by your left leg (keeping boxing stance) and at the same time, start the punching by extending your left arm out in front of you, at the same time internally rotate your left wrist so that your wrist is now positioned with your palm facing down. Bring it back to its starting position & extend your right arm in front of you, internally rotating your right wrist.

6. Speed it up & repeat!

1. Kneel on the floor, placing your hands slightly wider than your shoulders.

2. Straighten your arms.

3. Bend your elbows & lower your body until your torso nearly touches the floor.

4. Pause, then push through your chest and extend your arms to propel your body upwards into the air and release your hands from the mat.

5. Repeat!

1. Start standing shoulder width apart.

2. Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward.

3. Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4. Now start the punching by extending your left arm out in front of you, at the same time internally rotate your left wrist so that your wrist is now positioned with your palm facing down. Bring it back to its starting position & extend your right arm in front of you, internally rotating your right wrist.

5. Repeat 6 times.

6. Roll under by lowering your level (bend your knees) and rotating at the waist. Your head position should be away from center line at every end of a roll under. You are making a “U” shape with this movement.(once to the right then to the left stepping laterally)

7. Speed it up & repeat!

1.     Stand with your feet shoulder-width apart.

2.     Raise the medicine ball overhead, and throw it against the floor with as much force as possible.

3.     Let the ball bounce up to your hands or lift it off the floor, then repeat the full range of motion.

1.  Star with feet shoulder-width apart.

2. Transfer your weight onto your right foot & step backwards with your left foot, place it behind and outside the line of your right leg, bend both knees to approximately 90-degrees. Your left knee is hovering just off the floor. Tap the floor with your left hand.

3. Now, transfer your weight completely onto your left foot & step backwards your right foot, place it behind and outside the line of your left leg, bend both knees to approximately 90-degrees. Your right knee is hovering just off the floor. Tap the floor with your right hand.

4. Repeat for the specified amount of time!

1. Start standing shoulder width apart.

2. Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward.

3. Place both hands at chin height holding a medicine ball

4. take a step back with your right leg & twist your torso to the right and forcefully throw the ball forward with your right hand as far as possible.

5. Catch ball on the bounce from your partner or wall and repeat! Alternate!

1. Start standing shoulder width apart.

2. Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward.

3. Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4. Now take a step forward with your left leg followed by your right leg (keeping boxing stance) and at the same time, and punch by extending your left arm out in front of you, at the same time internally rotate your left wrist so that your wrist is now positioned with your palm facing down. Bring it back to its starting position & extend your right arm in front of you, internally rotating your right wrist.

5. Now take a step laterally to your left with your left leg followed by your right leg (keeping boxing stance) and at the same time punch with your left arm by raising your elbow upwards & outward and at the same time rotate your hips & torso to the right. Bring it back to its starting position & extend your right arm in front of you, internally rotating your right wrist.

6. Now take a step backwards with your right leg followed by your left leg (keeping boxing stance) and at the same time punch by extend your right arm in front of you, internally rotating your right wrist. Bring it back to its starting position & punch with your left arm by raising your elbow upwards & outward and at the same time rotate your hips & torso to the right. Bring it back to its starting position.

7. Now take a step laterally to your right with your right leg followed by your left leg (keeping boxing stance) and at the same time punch with your right arm by raising your elbow upwards & outward and at the same time rotate your hips & torso to the left. Bring it back to its starting position & punch with your left arm by raising your elbow upwards & outward and at the same time rotate your hips & torso to the right. Bring it back to its starting position.

8. Speed it up & repeat!

1. Hold a dumbbell & stand up with your feet shoulder-width apart.

2.  Bend your hips and knees, (keep knees in line with your toes) until your upper legs are parallel with the floor.

3. Push through your heels and extend your legs to return to the initial position.

4. Take a big step backwards with your left foot, placing it behind and outside the line of your right leg. As you plant your left foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs.

5. Extend both knees, transferring your weight completely onto your right foot. Step your left foot forward to return to starting position and raise your left leg out to the side (laterally), keeping your hips facing forward.

6. Return to starting position.

7. Bend your hips and knees, (keep knees in line with your toes) until your upper legs are parallel with the floor.

8. Push through your heels and extend your legs to return to the initial position.

9. Take a big step backwards with your right foot, placing it behind and outside the line of your left leg. As you plant your left foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs.

10. Extend both knees, transferring your weight completely onto your left foot. Step your right foot forward to return to starting position and raise your right leg out to the side (laterally), keeping your hips facing forward.

11. Return to starting position.

12. Repeat!

1. Seat on the ground with your feet slightly wider than hip-width apart and your knees bent.

2. Lean back on a chair with your feet firmly planted on the floor.

3. Press your left heels into the ground while your right foot starts elevating off the ground as you raise your hips off the floor until your body forms one straight line from chin to knee, resting your shoulders on the chair and ensuring that your head is an extension of your spine.

4. Slowly lower hips ¼ way down while your right foot starts lowering as well and immediately lift your hips back up

5. Lower your hips while your right foot starts lowering as well to return to the starting position.

6. Repeat for the required number of repetitions and do the opposite leg as well!

1. Lay down on your left side, turn your upper body slightly to your left facing the floor. Extend & elevate your right leg towards the ceiling, hold for a second and lower your right leg ¼ way down & immediately bring it all the way back up. You should feel tension in your glutes as you do this.

2. Lower your right leg to return to the starting position.

3. Repeat for the specified number of repetitions or time on each side.

4. Now Lay on your right side, turn your upper body slightly to your right facing the floor. Extend & elevate your left leg towards the ceiling, hold for a second and lower your left leg

   ¼ way down & immediately bring it all the way back up. You should feel tension in your glutes as you do this.

5. Lower your left leg to return to the starting position.

6. Repeat for the specified number of repetitions or time on each side.

1. Lay on your back, legs straight and together.

2. Raise your left leg upwards until they form a 90-degree angle with your hips

3. Lower your left leg back down till they’re just above the floor.

4. Raise your right leg upwards until they form a 90-degree angle with your hips

5. Lower your right leg back down till they’re just above the floor.

6. Repeat for the required number of repetitions or time specified!

1. For proper elevated squats, you will want to have your heels raised with something beneath them to support them.

2. Place barbell weight plates under each heel.

3. Hold a dumbbell & stand up with your feet shoulder-width apart.

4. Bend your hips and knees, (keep knees inline with your toes) until your upper legs are parallel with the floor.

5. Push through your heels and extend your legs to return to the initial position.

6. Repeat!

1. Start on all fours on the ground, (knees and hips aligned) and (wrists, elbows and shoulders aligned).

2. Release and elevate your knee out to the side and rotate the hip in progressively larger circles while keeping the knee and ankle joint locked in place.

3. Rotate for the assigned number of repetitions and then repeat on the opposite side!

1. Starting on all fours on the ground, ensure that your knees are below your hips and your hands are below your shoulders. Set your spine in a neutral position and draw your shoulder blades down and back.

2.  Keeping your knee bent, release and elevate your right leg until your thigh is in line with your spine.

3. Lower your right leg  ¼ way down & bring it back up until your thigh is in line with your spine.

4. Lower your right leg to return to the starting position. This is one repetition.

5. Repeat for the required number of repetitions

6.  Keeping your knee bent, release and elevate your left leg until your thigh is in line with your spine.

7. Lower your left leg ¼  way down & bring it back up until your thigh is in line with your spine.

8. Lower your left leg to return to the starting position. This is one repetition.

9. Repeat for the required number of repetitions.

1. Start with both hands on the ground shoulder-width apart and both feet together behind you, resting on the balls of your feet.

2. Keeping your right foot on the floor, bend your left knee and bring it into your chest and towards your right elbow. Extend your left leg to return to the starting position.

3. Keeping your left foot on the floor, bend your right knee and bring it into your chest and towards your left elbow. Extend your right knee and return to the starting position.

4. Repeat!

1. Feet on the ground further than hip-width apart and pointed slightly outward(30 to 45 degrees). Drive your hips back and bending your knees as you reach your hands down to grab the dumbbells with a neutral grip (palms facing inwards). Draw your shoulder blades down and back to push your chest out slightly.

2. Take a deep breath and engage your core and keep your spine straight. Squeeze your glutes, thrust your hips forward and raise the dumbbells as you straighten your legs to stand.

3. Slowly lower the weights back to the floor

4. Repeat!

1. Stand with your feet shoulder-width apart, toes pointing slightly outwards.

2. Next, step one foot back a few inches and lift your heel off the floor, keeping all your weight into your front foot. The back leg acts as a guide, keep just the toes on the floor, the back knee diagonal and ensure your heel is high off the ground.

3. Bend your knees pressing your hips back as if you were going to sit back on a chair.

4. Pushing through the heels, extend your leg to return to starting position.

5. Repeat for the required number of repetitions and do the opposite leg as well!

1. Start with both hands on the ground shoulder-width apart and both feet together behind you, resting on the balls of your feet.

2. Keeping your right foot on the floor, bend your left knee and bring it to your left elbow. Extend your left leg and elevate it upwards while at the same time leaning your upper body downwards.

3. Bring your left leg back down resting on the balls of your feet.

4. Keeping your left foot on the floor, bend your right knee and bring it to your right  elbow. Extend your right leg and elevate it upwards while at the same time leaning your upper body downwards.

5. Bring your right leg back down resting on the balls of your feet.

6. Repeat!

1. Starting on all fours, ensure that your knees are below your hips and your hands are below your shoulders. Set your spine in a neutral position and draw your shoulder blades down and back. Tuck your toes and lift your knees off the ground.

2. Step to the side with your left foot and right hand at the same time, ensuring that you keep your abdominals engaged to help minimize torso movement and that your torso remains parallel to the floor.

3. Step in the same direction with your right foot and left hand at the same time, once again.

4. As you reach the end of your mat, release your right foot and left hand, pivoting on your left foot to open up your hips. Tuck your right knee across and into your torso to lower your right hip and rotate your torso to the left. At the same time raise your left arm above your head. As you reach the end of your rotation extend your right leg.

5. Press into the floor with your right hand to stay elevated. Bend your right knee and raise your right hip to rotate your torso back to neutral, at the same time, lower your left arm to the floor to return to starting position.

6. Repeating in the opposite direction!

1. Feet hip width apart. Draw your shoulder blades down and back to push your chest out slightly.

2. Shift your weight onto your left leg and step your right leg back a few inches and lift your heel off the floor, keeping all your weight into your front “left” foot. The back leg acts as a guide, keep just the toes on the floor, the back knee diagonal and ensure your heel is high off the ground.

3. Bend your knees slightly, hinge forward from your hips and allow the dumbbell to run along the length of your thighs and halfway down your shins.

4. Push through your left leg heel and extend your knees and hips to return to the starting position.

5. Now, Bend your knees pressing your hips back as if you were going to sit back on a chair.

6. Pushing through the heels, extend your leg to return to starting position.

7. Repeat for the required number of repetitions.

8. Feet hip width apart. Draw your shoulder blades down and back to push your chest out slightly.

9. Shift your weight onto your right leg and step your left leg back a few inches and lift your heel off the floor, keeping all your weight into your front “right” foot. The back leg acts as a guide, keep just the toes on the floor, the back knee diagonal and ensure your heel is high off the ground.

10. Bend your knees slightly, hinge forward from your hips and allow the dumbbell to run along the length of your thighs and halfway down your shins.

11. Push through your right leg heel and extend your knees and hips to return to the starting position.

12. Now, Bend your knees pressing your hips back as if you were going to sit back on a chair.

13. Pushing through the heels, extend your leg to return to starting position.

14. Repeat for the required number of repetitions!

1. With your arms by your sides, plant both feet together on the floor.

2. Jump both feet outwards so that they are wider than your hips. At the same time, raise your arms upwards and outwards from the sides of your body so that your hands almost meet directly above your head.

3. Bend your knees as you land (feet slightly pointing outward), press your hips back and stop the movement once the hip joint is slightly lower than the knees.(keep knees in line with your toes)

4.  Press your heels into the floor. Shift your weight to your left leg & kick with your right leg and at the same time bring your left arm towards your chest (twisting your torso). 

5. Press your heels into the floor. Shift your weight to your right leg & kick with your left leg and at the same time bring your right arm towards your chest (twisting your torso). 

6. Repeat!

1. Stand up with your feet shoulder-width apart.

2. Bend your hips and knees, (keep knees inline with your toes) until your upper legs are parallel with the floor.

3. Push through your heels and extend your legs to return to the initial position.

4. Bend your hips and knees, (keep knees inline with your toes) until your upper legs are parallel with the floor.

5. Push through your heels and extend your legs to ONLY  half way up and back down to regular squat position.

6. Push through your heels and extend your legs to return to the initial position

7. Repeat!

1. Plant both feet on the floor further than shoulder-width apart. Point both feet slightly outward.

2. Bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within 45-90 degrees of your hips.

3. Push through your heels and extend your legs to return to the starting position.

4. Repeat!

1. Stand with your feet shoulder-width apart and the toes pointing slightly outward.

2. Bend your knees pressing your hips back as if you were going to sit back on a chair.

3. Pushing through the heels, jump straight up.

4. Land in a split stance with your left foot forward and your right leg back, ensuring that your feet remain shoulder-width apart.

5. Bend both knees to approximately 90-degrees,(your front knee will be aligned with your ankle and your back knee will be hovering just off the floor)

6. Extend both knees and propel your body up into the air. Land in a split stance with your right foot forward and your left leg back, once again, ensuring that your feet remain shoulder-width apart.

7. Bend both knees to approximately 90-degrees.

8. Repeat!

1. Place both hands slightly wider than shoulder-width apart, with feet apart while resting on the balls of your feet.

2. Elevate your hips to create a ‘V-shape’. Open your chest and create space between your shoulders and ears by drawing your shoulder blades down and back.

3. Bend your elbows to lower your forehead towards the floor, rocking forward onto your toes and keeping your hips at a fixed angle. You should feel tension in your shoulders and triceps throughout this movement.

4. Push through your arms and shoulders to extend your elbows and lift your body back into the V-shape position.

5. Repeat!

Target muscles:

• Shoulders
• Triceps

1. Get down on all fours, placing your hands slightly wider than your shoulders.

2. Straighten your arms, and legs resting on the balls of your feet.

3. Bend your elbows & lower your body until your torso nearly touches the floor.

4. Pause, then push yourself back up.

5. Push your hips back towards your heels as your arms extend forward, keep your knees slightly raised hovering off the floor.

6. Press through the ball of your feet to extend your legs to return to starting position.

7. Repeat!

1. Get down on all fours, placing your hands slightly wider than your shoulders.

2. Straighten your arms, and legs resting on the balls of your feet.

3. Bend your elbows & lower your body until your torso nearly touches the floor.

4. Pause, then push yourself back up.

5. Now, release your right hand and extend it upwards.

6. Jump both of your feet backwards to return to the starting position.

7. Repeat!

1. Place both hands on the floor slightly further than shoulder-width apart and plant both feet together behind you, resting on the balls of your feet.

2. Bend your elbows and lower your torso towards the floor until your arms form two 90-degree angles, ensuring that you maintain a straight back and an engaged your core. On your way down count 3 seconds

3. On your way up exhale & count one second, quickly push through your chest and extend your arms to lift your body back into the starting position.

4. Repeat!

Target muscles:

• Chest

• Triceps

1. Stand with your feet shoulder-width apart and the toes pointing slightly outward.

2. Bend your knees pressing your hips back as if you were going to sit back on a chair.

3. Pushing through the heels, jump straight up.

4. Land with your knees slightly bent.

5. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time.

6. Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.

7. Next step forward with your right leg. Pause, then push off your right foot off the floor and return to the starting position as quickly as you can.

8. Repeat!

1. Begin seated with your hands resting slightly wider than your shoulders , legs straight.

2. Press your heels into the floor, using your hamstrings and glutes to lift your hips and extend through your shoulders so that your body forms a straight line from your chest down to your knees. Ensure that your shoulders are directly over your wrists and your knees are directly over your ankles.

3. Slowly lower your hips down to return to the starting position.

4. Repeat!

Target muscles:

• Shoulders

• Rhomboids

1. Start in a low plank position with your body in a straight line, your elbows bent and under your shoulders, and your feet hip-width apart.

2. Rotate your hips to the right and dip your body almost to the floor.

3. Return to the starting position and repeat on the left side.

1. Kneel on your mat with your knees hip-width apart
2. Transfer your bodyweight on to your left knee and step with your right foot forward into the squat position.
3. Shift your weight from your left knee into your right foot. Push through your right heel & step with your left foot to end up in a squat position.
4. Now, step your right foot backwards & place your right knee on the mat.
5. Step your left foot back to return to the starting position.
6. Transfer your bodyweight on to your right knee and step with your left foot forward into the squat position.
7. Shift your weight from your right knee into your left foot. Push through your left heel & step with your right foot to end up in a squat position.
8. Now, step your left foot backwards & place your left knee on the mat.
9. Step your right foot back to return to the starting position.
10. Keep alternating & Repeat!

1. Start with both feet on the floor shoulder-width apart.

2. Bend your left knee slightly and set this as a fixed angle. Without changing the angle of your left knee, hinge forward from your hips until your torso is parallel to the floor, extending your right leg behind you. At the same time, extend your left arm towards the floor. Ensure that you keep your hips level, maintain a proud chest and that your head is an extension of your spine.

3. Push through your left heel and, using your glute and hamstrings, extend your hips to return to the starting position.

4. Bend your right knee slightly and set this as a fixed angle. Without changing the angle of your right knee, hinge forward from your hips until your torso is parallel to the floor, extending your left leg behind you. At the same time, extend your right arm towards the floor.

5. Push through your right heel and, using your glute and hamstrings, extend your hips to return to the starting position.

6. Repeat!

1. Start with both feet on the floor shoulder-width apart.

2. Bend your left knee slightly and set this as a fixed angle. Without changing the angle of your left knee, hinge forward from your hips until your torso is parallel to the floor, extending your right leg behind you. At the same time, extend your left arm towards the floor. Ensure that you keep your hips level, maintain a proud chest and that your head is an extension of your spine.

3. Push through your left heel and, using your glute and hamstrings, extend your hips to return to the starting position.

4. Repeat for the required number of repetitions.

5. Bend your right knee slightly and set this as a fixed angle. Without changing the angle of your right knee, hinge forward from your hips until your torso is parallel to the floor, extending your left leg behind you. At the same time, extend your right arm towards the floor.

6. Push through your right heel and, using your glute and hamstrings, extend your hips to return to the starting position.

7. Repeat for the required number of repetitions.

1. Start with both feet on the floor shoulder-width apart.

2. Bend your left knee slightly and set this as a fixed angle. Without changing the angle of your left knee, hinge forward from your hips until your torso is parallel to the floor, extending your right leg behind you. At the same time, extend your left arm towards the floor. Ensure that you keep your hips level, maintain a proud chest and that your head is an extension of your spine.

3. Push through your left heel and, using your glute and hamstrings, extend your hips to return to the starting position.

4. Bend your hips and knees, (keep knees inline with your toes) until your upper legs are parallel with the floor to end up in squat position.

5. Push through your heels and extend your legs to return to the initial position.

6. Bend your right knee slightly and set this as a fixed angle. Without changing the angle of your right knee, hinge forward from your hips until your torso is parallel to the floor, extending your left leg behind you. At the same time, extend your right arm towards the floor.

7. Push through your right heel and, using your glute and hamstrings, extend your hips to return to the starting position.

8. Bend your hips and knees, (keep knees inline with your toes) until your upper legs are parallel with the floor to end up in squat position.

9. Push through your heels and extend your legs to return to the initial position.

10. Repeat!

1. Stand with feet shoulder width apart.

2. Keeping your weight on your right leg, bend your left knee into your chest.

3. Lower your left knee

4. Keeping your weight on your left leg, bend your right knee into your chest.

5. Lower your right knee

6. Speed it up & repeat!

1. Start by standing(feet on the floor shoulder-width apart) with your arms by your sides.

2. Bend at both the hips and knees to place your hands on the ground on the sides of your feet, ensuring that your spine remains in a neutral position. Keeping your body weight on your hands, jump both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line.

3.  Jump both of your feet forward in between your hands. Bend your hips and knees to land in a half squat position.

4. Take a lateral step(alternating legs) & perform the half burpee again!

1. Get down on your hands and feet with your knees bent and your back flat.

2. Walk your right hand and your left foot forward.

3. Walk your left hand and your right foot forward.

4. Keep walking and alternating sides for the required amount of time.

1. Starting on all fours, ensure that your knees are below your hips and your hands are below your shoulders. Set your spine in a neutral position and draw your shoulder blades down and back. Tuck your toes and lift your knees off the ground.

2. Step to the side with your left foot and right hand at the same time, ensuring that you keep your abdominals engaged to help minimize torso movement and that your torso remains parallel to the floor.

3. Step in the same direction with your right foot and left hand at the same time, once again.

4. Repeating in the opposite direction!

1. Start by lying straight on your back on the floor, with both arms extended above your head. Engage your abdominal muscles by drawing your belly button in towards your spine.

2. Keeping your heels firmly planted on the floor, slowly lift your head, shoulder blades, and torso off of the floor. Ensure that it is your abdominals that initiate the movement, and that you do not use your arms to ‘swing’ your torso up.

3. Sit up & reach forward with your hands and touch your toes.

4.  Slowly release your arms and torso to return to starting position.

5. Repeat!

1. Plant both feet together on the floor.

2. Push through your heels and propel your body upwards into the air, extending your legs beneath you. Reposition your legs to land in a sumo squat position with your feet slightly further than shoulder-width apart, ensuring that you maintain ‘soft’ knees to prevent injury. Bend your knees until your upper legs are parallel with the floor, ensuring that your back remains within a 45- to 90-degree angle to your hips.

3. Touch down the floor with one hand and Push through your heels and propel your body upwards into the air, extending your legs beneath you. Reposition your legs to land in the starting position.

4. Repeat!

1. Stand with both feet on the floor slightly further than shoulder-width apart.

2. Bend at both the hips and knees, until your upper legs are parallel with the floor. Ensure you keep a proud chest and that your knees remain in line with your toes.

3. Exhale and push evenly through your feet to extend your legs and stand up tall. As you reach the top of your stance, press into the balls of your feet to raise your heels off the ground. At the same time, extend your arms directly overhead.

1. Start with both feet on the floor shoulder-width apart.

2. Keeping your right foot on the floor, release your left foot and take a big step to your left. As you plant your foot on the floor, bend your left knee, ensuring that your right leg remains straight.

3. Extend your left knee and transfer your weight onto your right foot. Step your left foot inwards to return to the starting position.

4. Keeping your left foot on the floor, release your right foot and take a big step to your right. As you plant your foot on the floor, bend your right knee, ensuring that your left leg remains straight.

5. Extend your right knee and transfer your weight onto your left foot. Step your right foot inwards to return to the starting position.

6. Repeat!

1. Begin standing and plant both feet on the floor further than hip-width apart. Point both feet slightly outward.

2. Inhale as you look straight ahead, bending at both the hips and knees ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs (quadriceps) are parallel with the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips.

3. Pulse

4. Push through your heels and extend your legs slightly. Bend your knees to return to the full sumo squat position.

5. Exhale and push through your heels, extending your legs to return to the starting position.

1. Start on all fours on the ground, resting on your knees and placing your hands slightly wider than your shoulders.

2. Extend your feet towards the back, one at a time, and lift your hips so that your body forms a straight line.

3. Reach forward with your right arm so that your arm is parallel with the ground

4. Return right arm back to the ground.

5. Reach forward with your left arm so that your arm is parallel with the ground.

6. Return left arm back to the ground.

7. Repeat!

1. Start with feet shoulder-width apart.

2. Step backwards with your right foot. As you plant your right foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs. (front knee aligned with your ankle and the back knee hovering off the floor)

3. Punch by extending your left arm out in front of you, at the same time internally rotate your left wrist so that your wrist is now positioned with your palm facing down. Bring it back to its starting position & extend your right arm in front of you internally rotating your right wrist.

4. Extend both knees and transfer your weight completely onto your left foot, extend your right leg forward to return to starting position.

5. Now, step backwards with your left foot. As you plant your left foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs.(front knee aligned with your ankle and the back knee hovering off the floor)

6. Punch by extending your left arm out in front of you, at the same time internally rotate your left wrist so that your wrist is now positioned with your palm facing down. Bring it back to its starting position & extend your right arm in front of you internally rotating your right wrist.

7. Extend both knees and transfer your weight completely onto your right foot, extend your left leg forward to return to starting position.

8. Repeat!

1. Begin in a standing position. Position your feet shoulder-width apart.

2. Drop into a squat – bend your hips & knees.

3. Place your hands on the ground on each side of your feet.

4. Kick your legs back into a high plank position.

5. Do a push up or hand release push up – whichever you prefer!

6. Jump forward with your legs and then push through the heels to return to the squat position.

7. Jump!

1. Begin in a standing position. Position your feet shoulder-width apart.

2. Drop into a squat – bend your hips & knees.

3. Place your hands on the ground on each side of your feet.

4. Kick your legs back into a high plank position.

5. Jump forward with your legs and then push through the heels to return to the squat position.

6. Jump!

1. Stand straight with your feet shoulder-width apart.

2. Bend over and touch the floor with the palms of your hands.

3. Walk your hands out, until your shoulders, elbows & wrist are aligned. keeping your legs straight, and pause.

4. Walk back up to the starting position 

5. Repeat!

1. Begin in a standing position. Position your feet shoulder-width apart.

2. Drop into a squat.

3. Place your palms on the mat in between your legs.

4. Kick your legs back into a high plank position.

5. Lower yourself down so your chest is rested against the floor.

6. Lift your hands and feet off the floor. Try and really squeeze your shoulder blades together to lift your hands up.

7. Pause for a moment before placing your hands and feet back on the floor and immediately push yourself up off the floor until your arms are straight. Your chest, shoulders, triceps and core should all be engaged. Your upper and lower body should be aligned and in the “plank” position, at the top of a push up.

8. jump forward with your legs and then push through the heels to return to the squat position.

9. Jump!

10. Repeat!

1. Lay on your back & plant your feet on the floor.

2. Hold dumbbells in an overhand grip (palms facing away from you), slightly wider than your shoulders.

3. Bend your elbows outwards to lower the dumbbells towards your chest until your arms form two 90-degree angles.

4. Extend your elbows and push the dumbbells away from your chest to return to the starting position.

5. Repeat!

1. Sit on your mat & stay elevated, bent your knees & raise both legs off the ground.

2. Bend your left knee in towards your chest and bring your right elbow to your knee.

3. Extend your left knee and return your right elbow to the starting position.

4. Elevate your left leg so that it is at a 90-degree angle to your hips and extend your right arm towards your left foot

5. Lower your left leg and place your right hand back in starting position.

6. Bend your right knee in towards your chest and bring your left elbow to your knee.

7. Extend your right knee and return your left elbow to the starting position.

8. Elevate your right leg so that it is at a 90-degree angle to your hips and extend your left arm towards your right foot

9. Lower your right leg and place your left hand back to in starting position.

10. Repeat!

1. Start standing shoulder width apart.

2. Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward. 

3. Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4. Roll under to your right by lowering your level (bend your knees) and rotating at the waist & taking a step forward. Your head position should be away from center line at every end of a roll under. You are making a “U” shape with this movement.

5. Now, extend your right arm in front of you, internally rotating your right wrist. Don’t forget to turn your torso to your left as well while punching. Then, punch with your left arm by raising your elbow upwards & outward and at the same time rotate your hips & torso to the right. Bring it back to its starting position.

6. Roll under to your left by lowering your level (bend your knees) and rotating at the waist

   & taking a step forward. Your head position should be away from center line at every end of a roll under. You are making a “U” shape with this movement.

7. Now, punch with your left arm by raising your elbow upwards & outward and at the same time rotate your hips & torso to the right. Then, extend your right arm in front of you, internally rotating your right wrist. Don’t forget to turn your torso to your left as well while punching.

8. Speed it up & repeat!

1. Start with feet shoulder-width apart.

2. Step backwards with your right foot. As you plant your right foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs(front knee aligned with your ankle and the back knee hovering off the floor)

3. Extend both knees and transfer your weight completely onto your left foot. Elevate your right foot & firmly plant your right foot on the bench – your knees must be aligned with your toes.

4. transfer your weight completely onto your right leg & push through your right heel to extend

5. Bring your left knee forward to your chest.

6. Release your left leg to step down

7. Now, step backwards with your left foot. As you plant your left foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs. (front knee aligned with your ankle and the back knee hovering off the floor).

8. Extend both knees and transfer your weight completely onto your right foot. Elevate your left foot & firmly plant your left foot on the bench – your knees must be aligned with your toes.

9. transfer your weight completely onto your left leg & push through your left heel to extend

10. Bring your right knee forward to your chest.

11. Release your right leg to step down

12. Repeat!

1. Start standing shoulder width apart.

2. Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward. 

3. Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4. Now take a step forward with your left leg followed by your right leg (keeping boxing stance) and at the same time, start the punching by extending your left arm out in front of you, at the same time internally rotate your left wrist so that your wrist is now positioned with your palm facing down. Bring it back to its starting position & extend your right arm in front of you, internally rotating your right wrist.

5. Now take a step backwards with your right leg followed by your left leg (keeping boxing stance) and at the same time, start the punching by extending your left arm out in front of you, at the same time internally rotate your left wrist so that your wrist is now positioned with your palm facing down. Bring it back to its starting position & extend your right arm in front of you, internally rotating your right wrist.

6. Now take a step laterally to your left with your left leg followed by your right leg (keeping boxing stance) and at the same time, start the punching by extending your left arm out in front of you, at the same time internally rotate your left wrist so that your wrist is now positioned with your palm facing down. Bring it back to its starting position & extend your right arm in front of you, internally rotating your right wrist.

7. Now take a step laterally to your right with your right leg followed by your left leg (keeping boxing stance) and at the same time, start the punching by extending your left arm out in front of you, at the same time internally rotate your left wrist so that your wrist is now positioned with your palm facing down. Bring it back to its starting position & extend your right arm in front of you, internally rotating your right wrist.

8. Speed it up & repeat!

1. Begin to swing your arms back behind your torso and feet shoulder-width apart

2. Bend at the knees and hips to form half a squat, driving your hips straight back.

3. Press off the ground and swing your arms in an upward and forward  action as you jump forward.

4. Land softly in a squat position.

5. Now, bend your knees pressing your hips back as if you were going to sit back on a chair.

6. Pushing through the heels, jump straight up.

7. Land with your knees slightly bent

8. Once again, drop into a squat – bend your hips & knees.

9. Place your hands on the ground on either side of your feet.

10. Kick your legs back into a high plank position.

11. Do a push up or hand release push up – whichever you prefer!

12. jump forward with your legs and then push through the heels to return to the squat position.

13. Jump!

14. Repeat!

1. Start on all fours (quadruped position) with your hands slightly wider than shoulder width apart.

2. Extend your feet back (high plank position). Lower yourself down so your chest is rested against the floor.

3. Lift your hands and feet off the floor. Try and really squeeze your shoulder blades together to lift your hands up.

4. Pause for a moment before placing your hands and feet back on the floor and immediately push yourself up off the floor until your arms are straight.

5. Now, jump both of your feet forward in between your hands, ensuring that your feet remain shoulder-width apart.

6. Jump both of your feet backwards to return to the starting position.

7. Repeat!

1. Start in a high plank position.

2. Push your hips up.

3. Keep your legs straight.

4. Take your right hand and reach for your left toe as you bring your left knee in.

5. Return to the high plank position.

6. Take your left hand and reach for your right toe.

7. Repeat!

1. Stand shoulder-width apart. Keeping your weight on your right foot, lift and turn out your left knee and at the same time, reach across your body with your right hand to touch your left ankle.
2. Lower your left leg and plant your foot on the floor. Now, lift and turn out your right knee and  at the same time, reach across your body with your left hand to touch your right ankle.
3. Speed it up & repeat!

1. Hold a dumbbell in each hand with an overhand grip (palms facing towards your body) in front of your legs, plant both feet on the floor shoulder-width apart. Draw your shoulder blades down and back to push your chest out slightly.

2. Bend your knees slightly, hinge forward from your hips and allow the dumbbells to run along the length of your thighs and halfway down your shins.

3. Push through your heels and extend your knees and hips to return to the starting position.

4. Raise the dumbbells to chest height, holding them in an overhand grip (palms facing away from your body).

5. Bend your knees, press your hips back and stop the movement once the hip joint is slightly lower than the knees.(keep knees in line with your toes)

6. Press your heels into the floor & extend your legs to return to the initial position.

7. Extend your elbows and press the dumbbells up above your head, ensuring that your arms are in line with your ears.

8. Bend your elbows to lower the dumbbells into your chest.

9. Repeat!

1. Begin on all fours, toes tucked under, ensuring that your knees are below your hips and your hands below your shoulders. Your spine should be in a neutral position with your shoulder blades down and back.

2. Elevate both of your knees until they are hovering just off the floor.

3. Step your feet towards the back, one at a time, so that your legs are completely extended behind you, resting on the balls of your feet. Your upper body should maintain the same position throughout this exercise.

4. Step your feet forwards, one at a time, to return to the starting position.

5. Repeat!

1. Hold a dumbbell in each hand in a neutral grip (palms facing inward towards your body).Bend your elbows to bring the dumbbells in towards your chest.

2. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time.

3. Pause, extend your elbows and press the dumbbells up above your head

4. then push off your left foot off the floor and return to the starting position as quickly as you can.

5. Next step forward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time.

6. Pause, extend your elbows and press the dumbbells up above your head

7. then push off your left foot off the floor and return to the starting position as quickly as you can.

8. Repeat!

1. Plant both feet on the floor further than shoulder-width apart. Point both feet slightly outward.

2. Bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within 45-90 degrees of your hips.

3. Pulse for the specified time.

1. Start by standing shoulder width apart

2. Bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips.

3. Push through your heels and propel your body upwards into the air, extending your legs beneath you.

4. Reposition your legs to land in a sumo squat position with your feet slightly further than shoulder-width apart, ensuring that you maintain ‘soft’ knees to prevent injury. Bend your knees until your upper legs are parallel with the floor, ensuring that your back remains within a 45- to 90-degree angle to your hips.

5. Push through your heels and propel your body upwards into the air, extending your legs beneath you. Reposition your legs to land in the starting position.

6. Repeat!

1. Start with feet shoulder-width apart.

2. Step backwards with your right foot. As you plant your right foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs. (front knee aligned with your ankle and the back knee hovering off the floor)

3. Extend both knees and transfer your weight completely onto your left foot, extend your right leg forward & kick – pushing hips forward.

4. Now, step backwards with your left foot. As you plant your left foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs.(front knee aligned with your ankle and the back knee hovering off the floor)

5. Extend both knees and transfer your weight completely onto your right foot, extend your left leg forward & kick – pushing hips forward.

6. Repeat!

1. Hold a dumbbell in each hand in a neutral grip (palms facing inwards) with arms extended on the sides of your body, feet placed shoulder-width apart.

2. Bend your elbows to bring the dumbbells in towards your chest, keep elbows close to the sides of your body.

3. Extend your elbows and press the dumbbells above your head.

4. Bend your elbows to lower the dumbbell behind your head.

5. Extend your elbows to lower the dumbbells.

6. Repeat!

1. Start standing shoulder width apart.

2. Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward. 

3. Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4. Now take a step laterally to your right with your right leg followed by your left leg (keeping boxing stance) and at the same time, start the punching by extending your left arm out in front of you, at the same time internally rotate your left wrist so that your wrist is now positioned with your palm facing down. Bring it back to its starting position & extend your right arm in front of you, internally rotating your right wrist.

5. Now take a step laterally to your left with your left leg followed by your right leg (keeping boxing stance) and at the same time, start the punching by extending your left arm out in front of you, at the same time internally rotate your left wrist so that your wrist is now positioned with your palm facing down. Bring it back to its starting position & extend your right arm in front of you, internally rotating your right wrist.

6. Speed it up & repeat!

1. Stand shoulder-width apart. Bend your knees slightly and propel your body up into the air. Land in a split stance with your left foot forward and your right leg back, ensuring that your feet remain shoulder-width apart.

2. Bend both knees to approximately 90-degrees,(your front knee will be aligned with your ankle and your back knee will be hovering just off the floor)

3. Extend both knees and propel your body up into the air. Land in a split stance with your right foot forward and your left leg back, once again, ensuring that your feet remain shoulder-width apart.

4. bend both knees to approximately 90-degrees & pulse

5. Repeat!

1. Feet shoulder width apart

2. Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward. 

3. Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4. Now start the punching by extending your left arm out in front of you, at the same time internally rotate your left wrist so that your wrist is now positioned with your palm facing down. Bring it back to its starting position & extend your right arm in front of you, internally rotating your right wrist.

5. Dip is like doing a half squat as quickly as possible. Make sure you take your hands with you as level changes, keeping your hands by your chin.

6. now again, extend your left arm out in front of you, at the same time internally rotate your left wrist so that your wrist is now positioned with your palm facing down. Bring it back to its starting position & extend your right arm in front of you, internally rotating your right wrist and add a hook – punching with your left arm by raising your elbow upwards & outward and at the same time rotate your hips & torso to the right.

7. Speed it up & repeat!

1. Get down on all fours, placing your hands slightly wider than your shoulders.

2. Straighten your arms, and legs resting on the balls of your feet.

3. Bend your elbows & lower your body (in a tempo of 4 seconds)until your torso nearly touches the floor.

4. Pause – 1 second, then push yourself back up – 1 second.

5. Repeat!

1. Get down on all fours, placing your hands slightly wider than your shoulders.

2. Straighten your arms, and legs resting on the balls of your feet.

3. Release your right hand and bend your elbow to draw the dumbbell in towards you – keep elbow close to the right side of your body

4. Extend your right elbow to return to the starting position.

5. Release your left hand and bend your elbow to draw the dumbbell in towards you – keep elbow close to the left side of your body

6. Extend your left elbow to return to the starting position.

7. Repeat!

1. Feet shoulder width apart

2. Take a step back with your right foot (your rear foot is at 45 degree angle) while your left foot is pointed forward. 

3. Place both hands at chin height (chin tucked in) in a neutral position. Palms facing inward. Keep minimal space between your arms & rib cage.

4. Now start the punching by extending your left arm out in front of you, at the same time internally rotate your left wrist so that your wrist is now positioned with your palm facing down. Bring it back to its starting position & extend your right arm in front of you, internally rotating your right wrist.

5. Dip is like doing a half squat as quickly as possible. Make sure you take your hands with you as level changes, keeping your hands by your chin.

6. Speed it up & repeat!

1. Stand up with your feet shoulder-width apart.
2. Bend your hips and knees, (keep knees inline with your toes) until your upper legs are parallel with the floor.
3. Push through your heels and extend your legs to return to the initial position.
4. Repeat!

1. Sit on the edge of the bench with feet shoulder-width apart and back straight, slightly leaning backwards. Place your hands on the bench at your sides.

2. Using your glutes, push your knees outward stretching the band.

3. Pause and return to the starting position.

4. Repeat!

1. Hold a dumbbell in each hand with an overhand grip (palms facing towards your body) in front of your legs, plant both feet on the floor shoulder-width apart. Draw your shoulder blades down and back to push your chest out slightly.

2. Keeping your legs stiffed & straight, hinge forward from your hips and allow the dumbbells to run along the length of your thighs and halfway down your shins.

3. Push through your heels and extend your knees and hips to return to the starting position.

4. Repeat!

1. Place your forearm firmly on the floor, ensuring that your elbow is directly below your shoulder.

2. Extend both legs & place your feet on top of each other.

3. Using your obliques, bring your hip down, without letting it touch the floor, and then bring it back up to the side plank position.

4. Repeat!

1. Hold a kettlebell directly in front of your body, plant both feet on the floor slightly further than shoulder-width apart. (knees slightly bent), tilt forward from your hips and allow the kettlebell to gently swing backwards between your legs.

2. Extend your legs and hips to swing the kettlebell forward and upward to shoulder height.

3. Return to starting position with the kettlebell in front of your chest

4. Step backwards with your right foot. As you plant your right foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs, your front left knee will be aligned with your ankle and your back knee will be hovering just off the floor.

5. Extend both knees and transfer your weight completely onto your left foot. Step your right foot forward to return to the starting position.

6. Repeat for the required number of repetitions!

7. Tilt forward again from your hips and allow the kettlebell to gently swing backwards between your legs.

8. Extend your legs and hips to swing the kettlebell forward and upward to shoulder height.

9. Return to starting position with the kettlebell in front of your chest

10. Step backwards with your left foot. As you plant your left foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs, your front right knee will be aligned with your ankle and your back knee will be hovering just off the floor.

11. Extend both knees and transfer your weight completely onto your right foot. Step your left foot forward to return to the starting position.

12. Repeat for the required number of repetitions!

1. Hold a dumbbell with your left hand in an overhand grip (palms facing towards your body) in front of your left leg, feet hip width apart. Draw your shoulder blades down and back to push your chest out slightly.

2. Shift your weight onto your left leg and step your right leg back a few inches and lift your heel off the floor, keeping all your weight into your front “left” foot. The back leg acts as a guide, keep just the toes on the floor, the back knee diagonal and ensure your heel is high off the ground.

3. Bend your knees slightly, hinge forward from your hips and allow the dumbbell to run along the length of your thighs and halfway down your shins.

4. Push through your left leg heel and extend your knees and hips to return to the starting position.

5. Now, Bend your knees pressing your hips back as if you were going to sit back on a chair.

6. Pushing through the heels, extend your leg to return to starting position.

7. Repeat for the required number of repetitions.

8. Hold a dumbbell with your right hand in an overhand grip (palms facing towards your body) in front of your right leg, feet hip width apart.

9. Shift your weight onto your right leg and step your left leg back a few inches and lift your heel off the floor, keeping all your weight into your front “right” foot. The back leg acts as a guide, keep just the toes on the floor, the back knee diagonal and ensure your heel is high off the ground.

10. Bend your knees slightly, hinge forward from your hips and allow the dumbbell to run along the length of your thighs and halfway down your shins.

11. Push through your right leg heel and extend your knees and hips to return to the starting position.

12. Now, Bend your knees pressing your hips back as if you were going to sit back on a chair.

13. Pushing through the heels, extend your leg to return to starting position.

14. Repeat for the required number of repetitions!

1. Hold a dumbbell with your left hand in an overhand grip (palms facing towards your body) in front of your left leg, feet hip width apart. Draw your shoulder blades down and back to push your chest out slightly.

2. Shift your weight onto your left leg and step your right leg back a few inches and lift your heel off the floor, keeping all your weight into your front “left” foot. The back leg acts as a guide, keep just the toes on the floor, the back knee diagonal and ensure your heel is high off the ground.

3. Bend your knees slightly, hinge forward from your hips and allow the dumbbell to run along the length of your thighs and halfway down your shins.

4. Push through your left leg heel and extend your knees and hips to return to the starting position.

5. Repeat for the required number of repetitions.

6. Hold a dumbbell with your right hand in an overhand grip (palms facing towards your body) in front of your right leg, feet hip width apart.

7. Shift your weight onto your right leg and step your left leg back a few inches and lift your heel off the floor, keeping all your weight into your front “right” foot. The back leg acts as a guide, keep just the toes on the floor, the back knee diagonal and ensure your heel is high off the ground.

8. Bend your knees slightly, hinge forward from your hips and allow the dumbbell to run along the length of your thighs and halfway down your shins.

9. Push through your right leg heel and extend your knees and hips to return to the starting position.

10. Repeat for the required number of repetitions!

1. Stand with your feet shoulder-width apart, toes pointing slightly outwards.

2. Next, step one foot back a few inches and lift your heel off the floor, keeping all your weight into your front foot. The back leg acts as a guide, keep just the toes on the floor, the back knee diagonal and ensure your heel is high off the ground.

3. Bend your knees pressing your hips back as if you were going to sit back on a chair.

4. Pushing through the heels, propel your body upwards and  jump straight up.

5. Repeat for the required number of repetitions and do the opposite leg as well!

1. Hold a dumbbell in each hand with an overhand grip. Feet shoulder-width apart – slight bend in your knees, hinge forward from your hips. Extend your arms directly below your chest.

2. Start bending your elbows to bring the dumbbells in towards your body, slightly flare out your elbows.

3. Extend your elbows to lower the dumbbells and return to the starting position.

4. Repeat!

1. Place yourself on a high plank position; Hands slightly wider than shoulder width apart & place both feet together behind you, resting on the balls of your feet.

2. Place your right hand on the ball/dumbbell. Bend your elbows and lower your torso towards the floor until your left arm form a 90 degree angle. 

3. Push through your chest and extend your arms to lift your body back into starting position & roll or pass the ball/dumbbell to your left hand.

4. Place your left hand on the ball/dumbbell. Bend your elbows and lower your torso towards the floor until your right arm form a 90 degree angle. 

5. Push through your chest and extend your arms to lift your body back into starting position & roll or pass the ball/dumbbell to your right hand.

6. Repeat!

1. Plant both feet on the floor shoulder-width apart. Hold one dumbbell in each hand by your side (palms facing forward).
2. Raise your left arm upwards & inwards in front of your chest.
3. Lower the dumbbells outwards and downwards by your side to return to starting position.
4. Raise your right arm upwards & inwards in front of your chest.
5. Lower the dumbbells outwards and downwards by your side to return to starting position.
6. Repeat!

Exhale as you raise the dumbbell & inhale as you lower it.

1. Sit on your mat with bent knees &  your hands next to your chest, your feet slightly elevated from the floor.

2. Lean back slightly so that your abdominals are engaged and you are balancing on your sit bones, keeping your spine straight.

3. Twist your torso to the right then to the left.

4. Repeat!

1. Sit on your mat with bent knees, holding a dumbbell with hands next to your chest & your feet slightly elevated from the floor.

2. Lean back slightly so that your abdominals are engaged and you are balancing on your sit bones, keeping your spine straight.

3. Twist your torso to the right then to the left.

4. Repeat!

1. Hold a dumbbell in each hand, plant both feet on the floor shoulder-width apart. Raise the dumbbells to chest height, holding them in a neutral grip (palms facing  each other).

2. Extend your elbows and press the dumbbells up above your head, ensuring that your arms are in line with your ears.

3. Bend your elbows to lower the dumbbells into your chest.

4. Repeat!

1. Start on all fours on the ground, (knees and hips aligned) and (wrists, elbows and shoulders aligned).

2. Drive your right leg to the side outwards and elevate it upwards.

3. Lower your right leg to return to the starting position,

4. Repeat for the required number of repetitions.

5. Drive your left leg to the side outwards and elevate it upwards

6. Lower your left leg to return to the starting position

7. Repeat for the required number of repetitions.

1. Start on all fours on the ground, (knees and hips aligned) and (wrists, elbows and shoulders aligned).

2. Release and elevate your right knee out to the side

3. Lower your right knee to return to the starting position,

4. Repeat for the required number of repetitions.

5. Release and elevate your left knee out to the side

6. Lower your left knee to return to the starting position

7. Repeat for the required number of repetitions.

1. Stand with your feet shoulder-width apart and the toes pointing slightly outward.

2. Bend your knees pressing your hips back as if you were going to sit back on a chair.

3. Pushing through the heels, stand straight up.

4. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time.

5. Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.

6. Next step forward with your right leg. Pause, then push off your right foot off the floor and return to the starting position as quickly as you can.

7. Repeat!

1. Start with both feet on the floor shoulder-width apart.

2. Bend your left knee slightly and set this as a fixed angle. Without changing the angle of your left knee, hinge forward from your hips until your torso is parallel to the floor, extending your right leg behind you. At the same time, extend your left arm towards the floor. Ensure that you keep your hips level, maintain a proud chest and that your head is an extension of your spine.

3. Push through your left heel and, using your glute and hamstrings, extend your hips to return to the starting position.

4. Step backwards with your right foot. As you plant your right foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.

5. Extend both knees and transfer your weight completely onto your left foot. Step your right foot forward to return to the starting position.

6. Bend your right knee slightly and set this as a fixed angle. Without changing the angle of your right knee, hinge forward from your hips until your torso is parallel to the floor, extending your left leg behind you. At the same time, extend your right arm towards the floor.

7. Push through your right heel and, using your glute and hamstrings, extend your hips to return to the starting position.

8. Step backwards with your left foot. As you plant your left foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.

9. Extend both knees and transfer your weight completely onto your right foot. Step your left foot forward to return to the starting position.

10. Repeat!

1. Lay on your back, legs straight and together.
2. Raise your legs upwards until they form a 90-degree angle with your hips
3. Lift your hips off of the ground
4. Lower your legs back down till they’re just above the floor. Hold for a moment.
5. Repeat!

1. Lay on your back with your hands by your sides and your knees bent.

2. Extend your right leg directly in front of you, push through your left heel and lift your hips off the ground.

3. Slowly lower hips less than half way down and immediately lift your hips back up.

4. Slowly lower hips all the way back down. this is one repetition.

5. Repeat for the required number of repetitions.

6. Extend your left leg directly in front of you, push through your right heel and lift your hips off the ground.

7. Slowly lower hips less than half way down and immediately lift your hips back up.

8. Slowly lower hips all the way back down. this is one repetition.

9. Repeat for the required number of repetitions.

1. Feet on the ground further than hip-width apart and pointed slightly outward(30 to 45 degrees). Drive your hips back and bending your knees as you reach your hands down to grab the dumbbells with a neutral grip (palms facing inwards). Draw your shoulder blades down and back to push your chest out slightly.

2. Take a deep breath and engage your core and keep your spine straight.Squeeze your glutes, thrust your hips forward and raise the dumbbells just ½ way up. Slowly lower the weight back to starting position. Again, Squeeze your glutes, thrust your hips forward and raise the dumbbells as you straighten your legs to stand.

3. Slowly lower the weights back to the floor

4. Repeat!

1. Sit on the ground with your feet slightly wider than hip-width apart and your knees bent.

2. Lean back on a chair with your feet firmly planted on the floor and slightly pointed outwards.

3. Place your hands on your hips or behind your head

4. Press your heels into the ground and raise your hips off the floor until your body forms one straight line from chin to knee, resting your shoulders on the chair and ensuring that your head is an extension of your spine.

5. Slowly lower hips less than half way down (¼) and immediately lift your hips back up.

6. Slowly lower hips all the way back down. this is one repetition.

7. Repeat!

1. Lay on your back with your hands by your sides and your knees bent.

2. Push through your heels and lift your hips off the ground.

3. Slowly lower hips less than half way down (¼) and immediately lift your hips back up.

4. Slowly lower hips all the way back down. this is one repetition.

5. Repeat for the required number of repetitions.

1. Hold a dumbbell in each hand in a neutral grip (palms facing inwards), plant both feet on the floor shoulder-width apart.

2. Step your right foot backwards, allowing the ball of your foot to rest on top of the box.

3. Bend both knees to 90-degrees & push through the heel of your left foot and toe of your right foot to extend both legs – half way up (¼)

4. Bend both knees to 90-degrees, push through the heel of your left foot and toe of your right foot to extend both legs.

5. Repeat for the required number of repetitions.

6. Step your left foot backwards, allowing the ball of your foot to rest on top of the box.

7. Bend both knees to 90-degrees, & push through the heel of your right foot and toe of your left foot to extend both legs – half way up (¼)

8. Bend both knees to 90-degrees, & push through the heel of your right foot and toe of your left foot to extend both legs.

9. Repeat for the required number of repetitions.

1. Start by standing shoulder-width apart. Point both feet slightly outward.

2. Bend at both the hips and knees until your upper legs are parallel to (in line with) the floor, ensuring that your knees remain in line with your toes and your back remains within 45-90 degrees of your hips.

3. Place your hands on the ground between your feet, ensuring that your spine remains in a neutral position. Jump both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels.

4. Jump both of your feet forwards, ensuring that your feet are wider than your shoulders and that your feet are pointed out slightly. Release your hands from the mat and elevate your torso slightly to return to the starting position.

5. Repeat!

1. Lay on your back with your hands by your sides and your knees bent.

2. Extend your right leg directly in front of you, push through your left heel and lift your hips off the ground & hold 3 seconds.

3. Repeat for the required number of repetitions.

4. Extend your left leg directly in front of you, push through your right heel and lift your hips off the ground & hold 3 seconds.

5. Repeat for the required number of repetitions.

1. Sit on the ground with your feet slightly wider than hip-width apart and your knees bent.

2. Lean back on a chair with your feet firmly planted on the floor and slightly pointed outwards.

3. Place your hands on your hips or behind your head

4. Press your heels into the ground and raise your hips off the floor until your body forms one straight line from chin to knee, resting your shoulders on the chair and ensuring that your head is an extension of your spine.

5. Pause for 3 seconds

6. Lower your hips to return to the starting position.

7. Repeat!

1. Starting on all fours on the ground, ensure that your knees are below your hips and your hands are below your shoulders. Set your spine in a neutral position and draw your shoulder blades down and back.

2.  Keeping your knee bent, release and elevate your right leg until your thigh is in line with your spine & hold 3 seconds.

3. Lower your right leg to return to the starting position.

4. Repeat for the required number of repetitions

5.  Keeping your knee bent, release and elevate your left leg until your thigh is in line with your spine& hold 3 seconds.

6. Lower your left leg to return to the starting position.

7. Repeat for the required number of repetitions.

1. Lay on your back with your hands by your sides and your knees bent.

2. Lift your hips off the ground, while keeping your back straight, and pause for 3 second.

3. Return to the starting position and repeat the movement.

1.  Feet together on the floor. Bend your hips and knees, (keep knees inline with your toes) until your upper legs are parallel with the floor.

2. Take a step forward and outward with your left foot.

3. Step your right foot forward and in toward your left foot to return to the close squat position.

4. Take a step forward and outward with your right foot.

5. Step your left foot forward and in toward your right foot to return to the starting position.

6. Repeat!

1. Start on all fours on a mat. Release and extend your right leg backwards and upwards until it is in line with your spine. Lower your leg slightly and then bring it back up.

2. Repeat this movement for the required amount of time or repetitions.

3. Release and extend your left leg backwards and upwards until it is in line with your spine. Lower your leg slightly and then bring it back up.

4. Repeat this movement for the required amount of time or repetitions.

1. Feet on the floor shoulder-width apart, take a big step backwards with your left foot, placing it behind and outside the line of your right leg. As you plant your left foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs.

2. Extend both knees, transferring your weight completely onto your right foot & propel your body upwards, landing softly on your left leg.

3. Take a big step backwards with your right foot, placing it behind and outside the line of your left leg. As you plant your left foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs.

4. Extend both knees, transferring your weight completely onto your left foot & propel your body upwards, landing softly on your right leg.

5. Repeat!

1. Start on all fours on the ground, (knees and hips aligned) and (wrists, elbows and shoulders aligned). Set your spine in a neutral position and draw your shoulder blades down and back.

2.  Release your left leg and extend it backwards, this is your starting position.

3. With your glutes & core tight, lift your left leg from side to side for the number of repetitions required.

4. Now, Release your right leg and extend it backwards, this is your starting position.

5. With your glutes & core tight, lift your right leg from side to side for the number of repetitions required.

1. Feet on the floor shoulder-width apart, take a big step backwards with your left foot, placing it behind and outside the line of your right leg. As you plant your left foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs.

2. Extend both knees, transferring your weight completely onto your right foot. Step your left foot forward.

3. Take a big step backwards with your right foot, placing it behind and outside the line of your left leg. As you plant your left foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs.

4. Extend both knees, transferring your weight completely onto your left foot. Step your right foot forward.

5. Repeat!

1. Start with feet shoulder-width apart.

2. Step backwards with your right foot. As you plant your right foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.

3. Extend both knees and transfer your weight completely onto your left foot. Step your right foot forward to return to the starting position.

4. Repeat for the required number of repetitions and then repeat on opposite leg.

5. Repeat!

1. Plant both feet on the floor hip-width apart.

2. Release your right foot off the ground and

• kick your heel back behind you with your toes pointing slightly outwards and return to starting position.

1. Plant both feet on the floor hip-width apart.

2. Release your left foot off the ground and

• kick your heel back behind you with your toes pointing slightly outwards and return to starting position

Repeat for the required number of repetitions.

1. Stand up tall with your feet shoulder-width apart and place your hands behind the head.

2. Start bending at the hips, push your hips back and bend over to near parallel (hinge forward).

3. Return to the starting position and repeat.

1. Place both hands on the ground wider than shoulder-width apart, feet together behind you while resting on the balls of your feet.

2. Jump both of your feet outwards so that they are slightly wider than your hips, ensuring that your hips remain leveled and extend your right arm up.

3. Jump both of your feet inwards & at the same time return your right arm  back down to the starting position.

4. Jump both of your feet outwards so that they are slightly wider than your hips, ensuring that your hips remain leveled and extend your left arm up.

5. Jump both of your feet inwards & at the same time return your left arm  back down to the starting position.

6. Repeat!

1. Stand with your feet shoulder-width apart and the toes pointing slightly outward.

2. Bend your knees pressing your hips back as if you were going to sit back on a chair.

3. Pushing through the heels, jump straight up.

4. Land with your knees slightly bent.

5. Step laterally to your left with your left leg, bring your right leg laterally to end up with your feet slightly wider than shoulder width.

6. Step laterally to your right with your right leg, bring your left leg laterally to end up up with your feet slightly wider than shoulder width.

7. Repeat!

1. Get down on all fours, placing your hands slightly wider than your shoulders.

2. Straighten your arms, and legs resting on the balls of your feet.

3. Bend your elbows & lower your body until your torso nearly touches the floor.

4. Pause, then push yourself back up.

5. Now, jump both of your feet forward in between your hands, ensuring that your feet remain shoulder-width apart.

6. Jump both of your feet backwards to return to the starting position.

7. Repeat!

1. Hold a dumbbell in each hand with an overhand grip (palms facing towards your body) in front of your legs, plant both feet on the floor shoulder-width apart. Draw your shoulder blades down and back to push your chest out slightly.

2. Bend your knees slightly, hinge forward from your hips and allow the dumbbells to run along the length of your thighs and halfway down your shins.

3. Rotate dumbbells to a neutral grip (palms facing inwards towards the side of your body)

4. Start bending your elbows to bring the dumbbells in towards your body, keep your elbows close to the sides of your body.

5. Extend your elbows to lower the dumbbells and return to an overhand grip (palms facing towards your body)

6. Push through your heels and extend your knees and hips to return to the starting position.

7. Repeat!

1. Sit on the ground with your knees bent right in front of you with your feet on the floor, hip-width apart. Place your arms behind you, palms on the ground.

2. Elevate your feet of off the ground and extend your legs, bring your knees back to your chest – contract your abs

3. Repeat!

1. Start with both feet on the floor shoulder-width apart.

2. Bend your left knee slightly and set this as a fixed angle. Without changing the angle of your left knee, hinge forward from your hips until your torso is parallel to the floor, extending your right leg behind you. At the same time, extend your left arm towards the floor. Ensure that you keep your hips level, maintain a proud chest and that your head is an extension of your spine.

3. Push through your left heel and, using your glute and hamstrings, extend your hips to return to the starting position.

4. Step backwards with your right foot. As you plant your right foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.

5. Extend both knees and transfer your weight completely onto your left foot. Step your right foot forward to return to the starting position.

6. Repeat for the specified number of repetitons.

7. Bend your right knee slightly and set this as a fixed angle. Without changing the angle of your right knee, hinge forward from your hips until your torso is parallel to the floor, extending your left leg behind you. At the same time, extend your right arm towards the floor.

8. Push through your right heel and, using your glute and hamstrings, extend your hips to return to the starting position.

9. Step backwards with your left foot. As you plant your left foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.

10. Extend both knees and transfer your weight completely onto your right foot. Step your left foot forward to return to the starting position.

11. Repeat for the specified number of repetitons.

1. Hold a dumbbell & stand up with your feet shoulder-width apart.

2. Bend your hips and knees, (keep knees inline with your toes) until your upper legs are parallel with the floor.

3. Push through your heels and extend your legs to return to the initial position.

4. Bend your hips and knees, (keep knees inline with your toes) until your upper legs are parallel with the floor.

5. Push through your heels and extend your legs to ONLY  half way up and back down to regular squat position.

6. Push through your heels and extend your legs to return to the initial position

7. Repeat!

1. Feet on the floor shoulder-width apart, take a big step backwards with your left foot, placing it behind and outside the line of your right leg. As you plant your left foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs.

2. Extend both knees, transferring your weight completely onto your right foot. Step your left foot forward to return to starting position and raise your left leg out to the side (laterally), keeping your hips facing forward.

3. Return to starting position.

4. Take a big step backwards with your right foot, placing it behind and outside the line of your left leg. As you plant your left foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs.

5. Extend both knees, transferring your weight completely onto your left foot. Step your right foot forward to return to starting position and raise your right leg out to the side (laterally), keeping your hips facing forward.

6. Return to starting position.

7. Repeat!

1. Start with both feet on the floor shoulder-width apart.

2. Bend your left knee slightly and set this as a fixed angle. Without changing the angle of your left knee, hinge forward from your hips until your torso is parallel to the floor, extending your right leg behind you. At the same time, extend your left arm towards the floor. Ensure that you keep your hips level, maintain a proud chest and that your head is an extension of your spine.

3. Push through your left heel and, using your glute and hamstrings, extend your hips to return to the starting position.

4. Step forward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time.

5. Pause, then push off your right foot off the floor and return to the starting position.

6. Repeat for the required number of repetitions.

7. Bend your right knee slightly and set this as a fixed angle. Without changing the angle of your right knee, hinge forward from your hips until your torso is parallel to the floor, extending your left leg behind you. At the same time, extend your right arm towards the floor.

8. Push through your right heel and, using your glute and hamstrings, extend your hips to return to the starting position.

9. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time.

10. Pause, then push off your left foot off the floor and return to the starting position.

11. Repeat for the required number of repetitions.

1. Hold a kettlebell directly in front of your body, plant both feet on the floor slightly further than shoulder-width apart. (knees slightly bent), tilt forward from your hips and allow the kettlebell to gently swing backwards between your legs.

2. Extend your legs and hips to swing the kettlebell forward and upward to shoulder height.

3. Return to starting position with the kettlebell in front of your chest

4. Step backwards with your right foot. As you plant your right foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs, your front left knee will be aligned with your ankle and your back knee will be hovering just off the floor.

5. Extend both knees and transfer your weight completely onto your left foot. Step your right foot forward to return to the starting position.

6. Tilt forward again from your hips and allow the kettlebell to gently swing backwards between your legs.

7. Extend your legs and hips to swing the kettlebell forward and upward to shoulder height.

8. Return to starting position with the kettlebell in front of your chest

9. Step backwards with your left foot. As you plant your left foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs, your front right knee will be aligned with your ankle and your back knee will be hovering just off the floor.

10. Extend both knees and transfer your weight completely onto your right foot. Step your left foot forward to return to the starting position.

11. Repeat!

1. Lay on your back, bend your arms and knees, press the soles of your feet together, and let your thighs fall open.

2. Lift your hips off the ground and squeeze the glutes, and pause for 1 second.

3. Lower your hips

4. Repeat!

1. With your arms by your sides, plant both feet together on the floor.

2. Jump both feet outwards so that they are wider than your hips. At the same time, raise your arms upwards and outwards from the sides of your body so that your hands almost meet directly above your head.

3. Jump both of your feet inwards to lower your arms to return to the starting position.

4. Repeat!

1. Start with feet shoulder-width apart.

2. Step backwards with your right foot. As you plant your right foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs(front knee aligned with your ankle and the back knee hovering off the floor)

3. Extend both knees and transfer your weight completely onto your left foot. Elevate your right foot & bring your right knee forward to your chest

4. Repeat for the required number of repetitions.

5. Now, step backwards with your left foot. As you plant your left foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs. (front knee aligned with your ankle and the back knee hovering off the floor).

6. Extend both knees and transfer your weight completely onto your right foot. Elevate your left foot & bring your left knee forward to your chest.

7. Repeat for the required number of repetitions!

1. Hold a dumbbell in each hand in a neutral grip (palms facing inwards) and arms extended by your sides, plant both feet on the floor shoulder-width apart.

2. Keep a slight bend in your elbows, raise the dumbbells outwards and upwards to shoulder height.

3. Lower the dumbbells to return to the starting position.

4. Raise both dumbbell in front of you up to chin height. (elbows slightly bent)

5. Lower the dumbbells to return to the starting position.

6. Repeat!

1. Stand with your feet shoulder-width apart-Keep a soft bend in your knees.

2. Hold the kettlebell or dumbbell at chest height.

3. Bend your knees, press your hips back and stop the movement once the hip joint is slightly lower than the knees.(keep knees in line with your toes)

4. Press your heels into the floor to return to the initial position.

5. Lift the kettlebell up or dumbbell towards your face, then slowly circle it to the right, moving it around your head until you have completed a full circle and are back at your starting position.

6. Bend your knees, press your hips back and stop the movement once the hip joint is slightly lower than the knees.(keep knees in line with your toes)

7. Press your heels into the floor to return to the initial position.

8. Lift the kettlebell up or dumbbell towards your face, then slowly circle it to the left, moving it around your head until you have completed a full circle and are back at your starting position.

9. Repeat!

1. Lay down on your back, keep your knees bent, and your back and feet flat on the ground.

2.  Slowly lift your torso and sit up.

3. Take your right arm and place it behind you, press your feet on the ground and extend your hips, reaching your left arm towards the ceiling.

4.  Return to the starting position by rolling down one vertebra at a time.

5. Slowly lift your torso and sit up.

6. Take your left arm and place it behind you, press your feet on the ground and extend your hips, reaching your right arm towards the ceiling.

7.  Return to the starting position by rolling down one vertebra at a time.

8.  Repeat!

1. Lie face down on a mat, with your arms and legs fully extended.Elevate your head off the mat. Draw your belly button in towards your spine to prevent discomfort in your lower back.

2. Lift one arm and the opposite leg off the floor, You should feel tension in your core as you hold this position.

3. Hold for a count of 2, return to the starting position and repeat with the opposite arm and leg.

4. Repeat!

1. Hold a dumbbell in each hand in an underhand grip (palms facing away from you) with arms extended directly in front of your body, plant both feet on the floor shoulder-width apart.

2. Bend your elbows to bring the dumbbells in towards your chest, keep your elbows close to the sides of your body.

3. Rotate your wrist so that you are holding the dumbbells in an overhand grip (palms facing down). 

4. Lower the dumbbells.

5. Repeat!

1. Place both hands on the ground wider than shoulder-width apart, feet apart & resting on the balls of your feet.

2. Bend your elbows and lower your torso towards the ground until your arms form two 90-degree angles.

3. Push through your chest and extend your elbows to lift your body back into the starting position.

4. Now release your right hand and reach across your body to touch your left shoulder, ensuring that you brace your abdominals to keep your hips parallel to (in line with) the floor.

5. Lower your right hand to return to the starting position.

6. Release your left hand and reach across your body to touch your right shoulder, once again, ensuring that you brace your abdominals to keep your hips parallel to (in line with) the floor.

7. Lower your left hand to return to the starting position.

8. Repeat!

1. Hold a kettlebell directly in front of your body, plant both feet on the floor slightly further than shoulder-width apart. (knees slightly bent), tilt forward from your hips and allow the kettlebell to gently swing backwards between your legs.

2. Extend your legs and hips to swing the kettlebell forward and upward to shoulder height.

3. Return to starting position with the kettlebell in front of your chest

4. Bend your hips and knees, (keep knees inline with your toes) until your upper legs are parallel with the floor.

5. Push through your heels and extend your legs to return to the initial position.

6. Repeat!

1. Stand shoulder-width apart. Bend your knees slightly and propel your body up into the air. Land in a split stance with your left foot forward and your right leg back, ensuring that your feet remain shoulder-width apart.

2. Bend both knees to approximately 90-degrees,(your front knee will be aligned with your ankle and your back knee will be hovering just off the floor)

3. Extend both knees and propel your body up into the air. Land in a split stance with your right foot forward and your left leg back, once again, ensuring that your feet remain shoulder-width apart.

4. bend both knees to approximately 90-degrees.

5. Repeat!

1. Stand straight with your feet shoulder-width apart.

2. Bend over and touch the floor with the palms of your hands.

3. Walk your hands out, until your shoulders, elbows & wrist are aligned. keeping your legs straight, and pause.

4. Bend your elbows & lower your body until your torso nearly touches the floor.

5. Pause, then push yourself back up.

6. Walk back up to the starting position 

7. Repeat!

1. Stand upright (the feet are close to each other)

2. Jump up and place your feet a bit wider than shoulder width when you land, push back the butt and bend the knees quickly, until the thighs are parallel to the ground

3. Push your body upwards in the air and at the same time twist your hips to the left and torso & arms to the right – make sure to land softly

4. Untwist your hips and arms and land wider than shoulder width, push back the butt and bend the knees quickly, until the thighs are parallel to the ground

5. Push your body upwards in the air and at the same time twist your hips to the right and torso & arms to the left – make sure to land softly

6. Untwist your hips and arms and land wider than shoulder width, push back the butt and bend the knees quickly, until the thighs are parallel to the ground

7. Repeat!

1. Start by placing your forearms firmly on the mat, ensuring that your elbows are directly below your shoulders. Extend both legs behind you and elevate your hips off the mat, resting on the balls of your feet, with your feet together. Gently draw your ribs to your hips to engage your core and ensure that your spine remains in a neutral position.

2. While keeping your hips as still as possible, step your left foot outwards slightly, followed by your right foot, so that your feet are hip-width apart.

3. While keeping your hips as still possible, step your left foot inwards, followed by your right foot, to return to the starting position.

4. Repeat!

1. Get down on all fours, placing your hands slightly wider than your shoulders.

2. Straighten your arms, and legs resting on the balls of your feet.

3. Bend your elbows & lower your body until your torso nearly touches the floor.

4. Pause, then push yourself back up.

5. Release your right hand and bend your elbow to draw the dumbbell in towards you – keep elbow close to the right side of your body

6. Extend your right elbow to return to the starting position.

7. Release your left hand and bend your elbow to draw the dumbbell in towards you – keep elbow close to the left side of your body

8. Extend your left elbow to return to the starting position.

9. Repeat!

1. Hold a dumbbell in each hand, plant both feet on the floor shoulder-width apart. Raise the dumbbells to chest height, holding them in an overhand grip (palms facing away from your body).

2. Bend your knees, press your hips back and stop the movement once the hip joint is slightly lower than the knees.(keep knees in line with your toes)

3. Press your heels into the floor to return to the initial position.

4. Extend your elbows and press the dumbbells up above your head, ensuring that your arms are in line with your ears.

5. Bend your elbows to lower the dumbbells into your chest.

6. Repeat!

1. Kneel on your mat with your knees hip-width apart
2. Transfer your bodyweight on to your left knee and step with your right foot forward into the squat position.
3. Shift your weight from your left knee into your right foot. Push through your right heel & step with your left foot to end up in a squat position.
4. Now, step your right foot backwards & place your right knee on the mat.
5. Step your left foot back to return to the starting position.
6. Repeat for the number of repetitions or time on each side.

1. Lay on your back with your hands by your sides or place them underneath your glutes.

2. Alternate stacking your feet on top of each other.

3. Repeat!

1. Lay on the ground and place your hands behind your head.

2. Raise your legs off the ground so that they form a 90-degree angle at your hips.

3. Extend your arms to bring your hands up towards your feet – lift your head, shoulder blades & torso

4. Lower your torso, shoulder blades and head to the ground and place your hands behind your back.

5. Repeat!

1. Start with both hands on the ground shoulder-width apart and both feet together behind you, resting on the balls of your feet.

2. Keeping your right foot on the floor, bend your left knee and bring it into your chest. Extend your left leg to return to the starting position.

3. Keeping your left foot on the floor, bend your right knee and bring it into your chest. Extend your right leg and return to the starting position.

4. Repeat!

1. Lay on your back, lift your shoulders of off the ground and raise both legs.

2. Bend your left knee in towards your chest and bring your right elbow to your knee.

3. Extend your left knee and return your right elbow to the starting position.

4. Elevate your left leg so that it is at a 90-degree angle to your hips and extend your right arm towards your left foot

5. Lower your left leg and place your right hand back in starting position.

6. Bend your right knee in towards your chest and bring your left elbow to your knee.

7. Extend your right knee and return your left elbow to the starting position.

8. Elevate your right leg so that it is at a 90-degree angle to your hips and extend your left arm towards your right foot

9. Lower your right leg and place your left hand back to in starting position.

10. Repeat!

1. Begin in a standing position. Position your feet shoulder-width apart.
2. Drop into a squat.
3. Place your palms on the mat in between your legs.
4. Kick your legs back into a high plank position.
5. jump forward with your legs and then push through the heels to return to starting position.
6. Keeping your weight on your right leg, bend your left knee into your chest.
7. Lower your left knee
8. Keeping your weight on your left leg, bend your right knee into your chest.
9. Lower your right knee
10. Speed it up & repeat!
11. Repeat!

1. Get down on all fours, placing your hands slightly wider than your shoulders.

2. Straighten your arms, and legs resting on the balls of your feet.

3. Bend your elbows & lower your body until your torso nearly touches the floor.

4. Pause, then push yourself back up.

5. Push your hips up.

6. Keep your legs straight.

7. Take your right hand and reach for your left toe.

8. Return to the high plank position.

9. Take your left hand and reach for your right toe.

10. Repeat!

1. Stand up with your feet shoulder-width apart.

2. Bend your knees, press your hips back and stop the movement once the hip joint is slightly lower than the knees.(keep knees in line with your toes)

3. Press your heels into the floor to return to the initial position,  shift your weight to your right leg and extend your left leg forward in a kicking action, pushing through your heel and driving your hips forward.

4. Repeat the squat, this time shift your weight to your left leg and extend your right leg forward in a kicking action, pushing through your heel and driving your hips forward.

5. Repeat!

1. Start with both feet on the floor shoulder-width apart.

2. Take a big step forward with your left foot, bend both knees at approximately 90-degrees.(your front knee should be aligned with your ankle and your back knee should be hovering just off the floor).

3. Push through the heel of your left foot and toe of your right foot to extend both legs.

4. Now take a big step forward with your right foot, bend both knees at approximately 90-degrees.

5. Push through the heel of your right foot and toe of your left foot to extend both legs.

6. Repeat!

1. Get down on all fours, placing your hands slightly wider than your shoulders.

2. Straighten your arms and legs.

3. Bend your elbows & lower your body until your torso nearly touches the floor.

4. Pause, then push yourself back up.

5. Extend your right arm until its in a straight line with your body. Return to starting position.

6. Bend your elbows & lower your body until your torso nearly touches the floor.

7. Pause, then push yourself back up.

8. Extend your left arm until its in a straight line with your body. Return to starting position.

9. Repeat.

1. Starting on all fours, your knees are below your hips and your hands are below your shoulders(wrist, elbow, and shoulder aligned). Set your spine in a neutral position and draw your shoulder blades down and back. Tuck your toes and lift your knees off the ground, resting on the balls of your feet.

2. Release your right foot and left hand, pivoting on your left foot to open up your hips. Tuck your right knee across and into your torso to lower your right hip and rotate your torso to the left. At the same time raise your left arm above your head. As you reach the end of your rotation extend your right leg.

3. Press into the floor with your right hand to stay elevated. Bend your right knee and raise your right hip to rotate your torso back to neutral, at the same time, lower your left arm to the floor to return to starting position.

4. Release your left foot and right hand, pivoting on your right foot to open up your hips. Tuck your left knee across and into your torso to lower your left hip and rotate your torso to the right. At the same time raise your right arm above your head. As you reach the end of your rotation extend your left leg.

5. Press into the floor with your left hand to stay elevated. Bend your left knee and raise your left hip to rotate your torso back to neutral, at the same time, lower your right arm to the floor to return to starting position.

6. Speed it up.

7. Repeat!

1. Hold a dumbbell in your right hand, place your left hand and left knee on a chair or bench. Bend your right elbow to a 90-degree angle so that your upper arm is in line with your body.

2. Extend your right elbow back until the dumbbell is in line with your body.

3. Bend your elbow to return to the starting position.

4. Repeat for the required number of repetitions!

5. Hold a dumbbell in your left hand, place your right hand and right knee on a chair or bench. Bend your left elbow to a 90-degree angle so that your upper arm is in line with your body.

6. Extend your left elbow back until the dumbbell is in line with your body.

7. Bend your elbow to return to the starting position.

8. Repeat for the required number of repetitions!

1. Hold a dumbbell in each hand in a neutral grip (palms facing inwards), plant both feet on the floor shoulder-width apart.

2. Step your right foot backwards, allowing the ball of your foot to rest on top of the box.

3. Bend both knees to 90-degrees.

4. Push through the heel of your left foot and toe of your right foot to extend both legs and repeat for the required number of repetitions.

5. Step your left foot backwards, allowing the ball of your foot to rest on top of the box.

6. Bend both knees to 90-degrees.

7. Push through the heel of your right foot and toe of your left foot to extend both legs and repeat for the required number of repetitions.

1. Hold a kettlebell directly in front of your body, plant both feet on the floor slightly further than shoulder-width apart. (knees slightly bent), tilt forwards from your hips(hinge) and allow the kettlebell to gently swing backwards between your legs.

2. Extend your legs and hips to swing the kettlebell forward and upward to shoulder height.

3. Repeat!

1. Lay on your left side and  bend both knees and draw them forward

2. Keeping your feet together, elevate your right knee towards the ceiling (make sure your hips stay in place) & lower your right knee

3. Repeat the required number of repetitions.

4. Keeping your feet together, elevate your left knee towards the ceiling (make sure your hips stay in place) & lower your left knee

5. Repeat the required number of repetitions!

1. Stand with your feet shoulder-width apart and the toes pointing slightly outward.

2. Bend your knees pressing your hips back as if you were going to sit back on a chair.

3. Pushing through the heels, jump straight up.

4. Land with your knees slightly bent and go back into the squat position.

5. Press your heels into the floor to return to the initial position.

6. Repeat!

1. Hold a kettlebell or dumbbell in your left hand, plant both feet on the floor shoulder-width apart. Place your right hand behind your head.

2. Lower the kettlebell down your left leg and draw your ribs towards your left hip.

3. Contract your right obliques to straighten your torso to return to the starting position.

4. Repeat for the required number of repetitions.

5. Hold a kettlebell or dumbbell in your right hand this time and  place your left hand behind your head.

6. Lower the kettlebell down your right leg and draw your ribs towards your right hip.

7. Contract your left obliques to straighten your torso to return to the starting position.

8. Repeat for the required number of repetitions.

1. Lay on your back with your hands by your sides and your knees bent.

2. Extend your right leg directly in front of you, push through your left heel and lift your hips off the ground.

3. Repeat for the required number of repetitions.

4. Extend your left leg directly in front of you, push through your right heel and lift your hips off the ground.

5. Repeat for the required number of repetitions.

1. Place your hands on the dumbbells or a kettlebell in a neutral grip (palms facing inwards). Draw your shoulder blades down and back to push your chest out slightly.

2. Plant both feet on the ground further than hip-width apart and point both feet slightly outward, bend your knees until your upper legs are parallel with the floor(ensuring that your knees remain behind your toes)

3. Push through the heels of your feet to extend your hips and legs to find a neutral standing position, bend your elbows outwards and upwards to bring the dumbbells up to your chest.

4. Extend  your elbows and place your arms back in front of your body to return to the starting position.

5. Repeat!

1. Place both hands on the floor shoulder-width apart and both feet apart behind you, resting on the balls of your feet. Brace your abdominals and maintain a neutral spine, ensuring that your hands are directly below your shoulders.

2. Elevate your hips and release your left hand to reach towards your right foot.

3. Lower your hips and place your left hand on the mat to return to the starting position.

4. Elevate your hips and release your right hand to reach towards your left foot.

5. Lower your hips and place your right hand on the mat to return to the starting position.

6. Repeat!

1. Start in push-up position

2. Hop your feet to the outsides of your hands. Make sure knees are in line with ankles.

3. Extend your legs back to starting position.

1. Start by placing your forearms (wrist to elbow) and hands firmly on the ground, ensuring that your elbows are directly below your shoulders. Extend both legs behind you and elevate your hips off the floor, resting on your knees.

2. Push through your hands to extend your elbows and lift your forearms from the floor. Brace your abdominals and ensure that your spine remains in a neutral position throughout the movement. You should feel tension in your triceps, shoulders and core throughout this movement.

3. Bend your elbows to lower your forearms towards the floor to return to the starting position.

4. Repeat!

1. Hold a dumbbell in each hand in a neutral grip (palms facing inwards) with arms extended on the sides of your body, feet placed shoulder-width apart.

2. Bend your elbows to bring the dumbbells in towards your chest, keep elbows close to the sides of your body.

3. Extend your elbows and press the dumbbells above your head.

4. Extend your elbows to lower the dumbbells

5. Repeat!

1. Start with a plank position on forearms (wrist to elbow)

2. Release your right forearm to place your hand firmly on the ground directly below your right shoulder and push up onto your right hand. Release your left forearm to place your hand firmly on the mat directly below your left shoulder and push up onto your left hand. .

3. Release your right hand and lower your forearm to the ground, then release your left hand and lower your forearm to the ground to return to the starting position.

4. Repeat!

1. Start with feet shoulder-width apart.

2. Step backwards with your right foot. As you plant your right foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs(front knee aligned with your ankle and the back knee hovering off the floor)

3. Extend both knees and transfer your weight completely onto your left foot. Elevate your right foot & bring your right knee forward to your chest.

4. Go back to starting position with feet shoulder-width apart. Now, step backwards with your left foot. As you plant your left foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs. (front knee aligned with your ankle and the back knee hovering off the floor).

5. Extend both knees and transfer your weight completely onto your right foot. Elevate your left foot & bring your left knee forward to your chest.

6. Repeat for the required number of repetitions!

1. Hold a dumbbell in each hand, plant both feet on the floor shoulder-width apart. Raise the dumbbells to chest height, holding them in an overhand grip (palms facing away from your body).

2. Extend your right elbow and press the dumbbell up above your head, ensuring that your arms are in line with your ears.

3. Bend your right elbow to lower the dumbbells into your chest.

4. Extend your left elbow and press the dumbbell up above your head.

5. Bend your left elbow to lower the dumbbells into your chest.

6. Repeat!

1. Lay on your back with your legs extended and your arms extended above your head.

2.  Elevate your legs off the mat slightly.

3. Raise your legs upwards until they form a 90-degree angle with your hips & at the same time, bring your hands forward and upward towards your feet, slowly lifting your head, shoulder blades and torso off the ground.

4. Slowly lower your arms and extend your legs to return to the starting position.

5. Repeat!

1. Hold a dumbbell in each hand with a neutral grip (palms facing inwards), feet shoulder-width apart – slight bend in your knees – hinge forward from your hips so that your torso is parallel to the floor. Extend your arms directly below your chest.

2. Start bending your left elbow to bring the dumbbell in towards your body, ensuring your elbows remain in close contact with the side of your body.

3. Extend your left elbow to lower the dumbbell and return to the starting position.

4. Start bending your right elbow to bring the dumbbell in towards your body, ensuring your elbow remain in close contact with the side of your body.

5. Extend your right elbow to lower the dumbbell and return to the starting position.

6. Repeat!

1. Plant both feet on the floor hip-width apart.

2. Release your right foot off the ground and

• kick your heel laterally to your side with your toes pointing slightly inwards and return to starting position.

• kick your heel back behind you with your toes pointing slightly outwards and return to starting position.

1. Plant both feet on the floor hip-width apart.

2. Release your left foot off the ground and

• kick your heel laterally to your side with your toes pointing slightly inwards and return to starting position

• kick your heel back behind you with your toes pointing slightly outwards and return to starting position

Repeat for the required number of repetitions.

1. Lay on your back with your legs extended and your arms extended above your head.

2.  Elevate your legs off the mat slightly.

3. Bend your knees towards your chest, using your abdominals & at the same time, bring your hands forward towards your feet, slowly lifting your head, shoulder blades and torso off the ground.

4. Slowly lower your arms and extend your legs to return to the starting position.

5. Repeat!

1. Seat on the ground with your feet slightly wider than hip-width apart and your knees bent.

2. Lean back on a chair with your feet firmly planted on the floor and slightly pointed outwards.

3. Place your hands on your hips or behind your head

4. Press your heels into the ground and raise your hips off the floor until your body forms one straight line from chin to knee, resting your shoulders on the chair and ensuring that your head is an extension of your spine.

5. Lower your hips to return to the starting position.

6. Repeat!

1. Hold a dumbbell in each hand in a neutral grip (palms facing inwards) and arms extended by your sides, plant both feet on the floor shoulder-width apart.

2. Keep a slight bend in your elbows, raise your right dumbbell outwards and upwards to shoulder height.

3. Lower your right dumbbell to return to the starting position.

4. Raise your left dumbbell outwards and upwards to shoulder height.

5. Lower your left dumbbell to return to the starting position.

6. Repeat alternating for the required number of repetitions.

1. Get down on all fours, placing your hands slightly wider than your shoulders.

2. Straighten your arms, and legs resting on the balls of your feet.

3. Bend your elbows & lower your body until your torso nearly touches the floor.

4. Pause, then push yourself back up.

5. Repeat!

1. Start on all fours make sure that your knees are below your hips and your hands are below your shoulders. Set your spine in a neutral position and draw your shoulder blades down and back.

2. Release and elevate your right arm and left leg until they are in line with your spine, ensuring that your shoulders and hips remain parallel to (in line with) the floor.

3. Lower your right arm and left leg.

4. Release and elevate your left arm and right leg until they are in line with your spine, ensuring that your shoulders and hips remain parallel to (in line with) the floor.

5. Lower your left arm and right leg to return to the starting position.

6. Repeat!

1. Hold a dumbbell in each hand with a neutral grip (palms facing inwards), lay down on a bench and plant your feet on the floor on either side of the bench and extend your elbows to hold the dumbbells directly in front of your chest.

2. Bend your elbows to lower the dumbbells towards your chest, ensuring that your elbows remain in close contact with the sides of your body.

3. Extend your elbows and push the dumbbells away from your chest to return to the starting position.

4. Repeat!

1. Hold a dumbbell in each hand with an overhand grip (palms facing toward you), with your feet on the floor slightly further than shoulder-width apart.

2. Bend your elbows outwards and upwards to bring the dumbbells up to your chest. Avoid ‘shrugging’ your shoulders by drawing your shoulder blades down and back.

3. Extend your elbows and place your arms back in front of your body.

4. Repeat!

1. Hold a squat position

2. Step your left foot outwards so that your feet are slightly further than shoulder-width apart, bring your right foot inwards to return to the starting position.

3. Repeat for the required number of reps

4. Step your right foot outwards so that your feet are slightly further than shoulder-width apart, bring your left foot inwards to return to the starting position.

5. Repeat for the required number of reps

6. Repeat!

1. Lay on your back, bend your knees with your feet hip-width apart and your spine in a neutral position.

2. Press your heels into the ground, activate your glutes and raise your pelvis off the floor until your body forms one straight line from chin to knee, resting on your shoulders.

3. While keeping your hips as still as possible, extend your left leg to step your left foot out, followed by your right foot, bend your left knee to step your left foot in, followed by your right foot, to return to the glute bridge position.

4. Repeat!

1. With both hands shoulder-width apart (where your wrist, elbow and shoulder align in one straight line), feet together.

2. Bend your elbows and lower your torso towards the ground, Keep your elbows close to the sides of your body.

3. Extend your elbows to lift your body back up(like in a high plank position).

4. Repeat!

1. Hold a dumbbell with each hand (palms facing towards your body) directly in front of your chest, plant both feet on the ground slightly further than shoulder-width apart.

2. Extend your elbows to press the dumbbells above your head, rotating your wrists outwards to turn your palms away from your body and extended your arms upwards

3. Bend your elbows to lower the dumbbells into your chest and rotate your wrists inwards to return to the starting position.

4. Repeat!

1. Hold a dumbbell in each hand in a neutral grip (palms facing inwards towards your body) with arms extended on each side of your body, feet placed shoulder-width apart.

2. Bend your elbows to bring the dumbbells in until your forearms are parallel to the ground, keep elbows close to the sides of your body.

3. Keep this position for the required amount of time.

4. Hold it!

1. Lay on your back and extend your arms and legs toward the ceiling.

2. Extend your right knee and lower your right leg and at the same time draw your your left arm behind your head.

3. Return to the starting position.

4. Extend your left knee and lower your left leg and at the same time draw your your right arm behind your head.

5. Return to the starting position.

6. Repeat!

1. Stand with your feet shoulder-width apart-Keep a soft bend in your knees.

2. Hold the kettlebell or dumbbell at chest height.

3. Lift the kettlebell up or dumbbell towards your face, then slowly circle it to the right, moving it around your head until you have completed a full circle and are back at your starting position.

4. Repeat, this time circle it to the left.

5. Repeat!

1. Lay on your back, legs straight and together.

2. Raise your legs upwards until they form a 90-degree angle with your hips

3. Lower your legs back down till they’re just above the floor. Hold for a moment.

4. Repeat!

1. Lay down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms behind your head. Contract your abs and inhale.

2. Exhale and lift your upper body, keeping your head and neck relaxed.

3. Inhale and return to the starting position.

1. Place your hands behind you onto a chair, so that your fingers face forward.

2. Extend your legs and start bending your elbows.

3. Lower your body until your arms are at a 90-degree angle.

4. Lift your body back up until your arms are straight.

5. Repeat.

1. Start on all fours (quadruped position) with your hands slightly wider than shoulder width apart.

2. Extend your feet back (plank position). Lower yourself down so your chest is rested against the floor.

3. Lift your hands and feet off the floor. Try and really squeeze your shoulder blades together to lift your hands up.

4. Pause for a moment before placing your hands and feet back on the floor and immediately push yourself up off the floor until your arms are straight. Your chest, shoulders, triceps and core should all be engaged. Your upper and lower body should be aligned and in the “plank” position, at the top of a push up.

5. Hold for a moment before lowering your body back down so your chest and legs are resting on the floor again.

6. Lift your hands and feet off the floor and repeat the movement for repetitions.

7. Repeat!

1. Stand with your feet shoulder-width apart and the toes pointing slightly outward.

2. Bend your knees pressing your hips back as if you were going to sit back on a chair.

3. Pushing through the heels, jump straight up.

4. Land with your knees slightly bent and go back into the squat position.

1. Lay down and plant your feet on the floor. Hold a dumbbell in each hand and extend your arms and holding the dumbbells directly in front of your chest in a neutral grip (palms facing inwards).

2. keep your shoulders as still as possible (shoulders, elbows and wrists aligned in a straight line)

3. Bend your elbows to lower the dumbbells on either side of your head.

4. Extend your elbows to return to the starting position.

5. Repeat!

1. stand upright (the feet are close to each other)

2. jump up

3. place the feet a bit wider than shoulder width when you land 

4. now go on to the squat without interrupting the motion. Bend your knees, press your hips back and stop the movement once the hip joint is slightly lower than the knees.(keep knees in line with your toes)

5. stretch the legs and use the upward motion to jump back to the starting position

6. make sure that you land softly

1. Hold a dumbbell in each hand in an underhand grip (palms facing away from you) with arms extended in front of your body, feet placed shoulder-width apart.

2. Bend your right elbows to bring the dumbbell in towards your chest, keep elbow close to the side of your body.

3. Extend your right elbow to lower the dumbbell and return to the starting position.

4. Bend your left elbow to bring the dumbbell in towards your chest, keep elbow close to the side of your body.

5. Extend your left elbow to lower the dumbbell and return to the starting position.

6. Repeat!

1. Starting on all fours on the ground, ensure that your knees are below your hips and your hands are below your shoulders. Set your spine in a neutral position and draw your shoulder blades down and back.

2.  Keeping your knee bent, release and elevate your right leg until your thigh is in line with your spine.

3. Lower your right leg to return to the starting position.

4. Repeat for the required number of repetitions

5.  Keeping your knee bent, release and elevate your left leg until your thigh is in line with your spine.

6. Lower your left leg to return to the starting position.

7. Repeat for the required number of repetitions.

1. Hold one dumbbell in each hand, plant both feet on the floor slightly further than shoulder width apart.

2. Firmly plant your left foot on the bench – your knees must be aligned with your toes.

3. Push through your left heel to extend your left leg.

4. Release your right leg to step down

5. Firmly plant your right foot on the bench – your knees must be aligned with your toes.

6. Push through your right heel to extend your right leg.

7. Release your left leg to step down

8. Repeat!

1. Hold one dumbbell in each hand, plant both feet on the floor shoulder-width apart. Hinge forwards from your hips so that your torso is parallel to the floor. Bend your knees slightly and extend your arms to hold the dumbbells directly below your chest.

2. Raise the dumbbells outwards and upwards from below your chest until they reach shoulder height. You should feel a small squeeze between your shoulder blades.

3. Lower the dumbbells to return them below your chest.

4. Repeat!

1. Hold one dumbbell in each hand with a neutral grip (palms facing each other), lay down and plant your feet. Extend your elbows to hold the dumbbells together directly in front of your chest.

2. Bend in your elbows slightly & lower the dumbbells outwards and downwards until they are in line with your chest.

3. Push the dumbbells upwards and inwards to return to the starting position.

4. Repeat!

1. Lay on your back with your arms by your sides. Bend your knees and position your feet firmly hip-width apart. Slowly lift your head and shoulder blades and arms off the floor.

2. Bend your torso to the right to allow your right hand to touch your right ankle.

3. Bend your torso to the left to allow your left hand to touch your left ankle.

4. Repeat!

1. Begin to swing your arms back behind your torso and feet shoulder-width apart

2. Bend at the knees and hips to form half a squat, driving your hips straight back.

3. Press off the ground and swing your arms in an upward and forward  action as you jump forward.

4. Land softly in a squat position.

5. Repeat!

1. Hold a dumbbell in each hand in a neutral grip (palms facing inwards) and arms extended by your sides, plant both feet on the floor shoulder-width apart.
2. Keep a slight bend in your elbows, raise the dumbbells outwards and upwards to shoulder height.
3. Lower the dumbbells to return to the starting position.
4. Repeat!

1. Place your hands under your shoulders and extend your legs out behind you in a “top of push-up” position.

2. Lift one hand off of the floor and tap the opposite shoulder.

3. Place that hand back on the floor and repeat with the other hand.

1. Hold a dumbbell in each hand with an overhand grip (palms facing towards your body) in front of your legs, plant both feet on the floor shoulder-width apart. Draw your shoulder blades down and back to push your chest out slightly.

2. Bend your knees slightly, hinge forward from your hips and allow the dumbbells to run along the length of your thighs and halfway down your shins.

3. Push through your heels and extend your knees and hips to return to the starting position.

4. Repeat!

1. Hold a single dumbbell with both hands, plant both feet on the floor shoulder-width apart. Extend your arms above your head.

2. While keeping your shoulders as still as possible, bend your elbows to lower the dumbbell behind your head.

3. Extend your elbows to return to the starting position.

4. Repeat!

1. Lay on your back, lift your shoulders of off the ground and raise both legs.

2. Bend your left knee in towards your chest and bring your right elbow to your knee.

3. Extend your left knee and return your right elbow to the starting position.

4. Bend your right knee in towards your chest and bring your left elbow to your knee.

5. Extend your right knee and return your left elbow to the starting position.

6. Repeat!

1. Hold a dumbbell with both hands & plant both feet on the floor further than shoulder-width apart. Point both feet slightly outward.

2. Bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within 45-90 degrees of your hips.

3. Push through your heels and extend your legs to return to the starting position.

4. Repeat!

1. Hold a dumbbell in each hand in an underhand grip (palms facing away from you) with arms extended in front of your body, feet placed shoulder-width apart.

2. Bend your elbows to bring the dumbbells in towards your chest, keep elbows close to the sides of your body.

3. Extend your elbows to lower the dumbbells and return to the starting position.

4. Repeat!

1. Lay on your back with hands by your sides. Extend your legs straight, with your heels lifted several inches off the ground.

2. Bend your knees and draw them in towards your chest

3. Extend your legs straight, with your heels lifted several inches off the ground.

4. Repeat!

1. Lay down on your back, keep your knees bent, and your back and feet flat on the mat.

2.  Slowly lift your torso and sit up.

3.  Return to the starting position by rolling down one vertebra at a time.

4.  Repeat!

1. Start with feet shoulder-width apart.

2. Step backwards with your right foot. As you plant your right foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.

3. Extend both knees and transfer your weight completely onto your left foot. Step your right foot forward to return to the starting position.

4. Step backwards with your left foot. As you plant your left foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.

5. Extend both knees and transfer your weight completely onto your right foot. Step your left foot forward to return to the starting position.

6. Repeat!

1. Hold a dumbbell in each hand.

2. Hinge forward and bend your elbows to a 90-degree angle so that your upper arms is in line with your body

3. Extend your elbows back until the dumbbell is in line with your body.

4. Bend your elbow to return to the starting position.

5. Repeat!

1. Hold a dumbbell in each hand in a neutral grip (palms facing inwards)

2. Plant both feet on the floor shoulder-width apart. Hinge forward from your hips so that your torso is at a 45-degree angle to the floor. Bend your knees slightly and extend your arms palms facing inwards.

3. Using the muscles in your shoulders and back, slowly raise your arms forward and upward until your arms are in line with your ears and they resemble the shape of a ‘Y’. You should feel a small squeeze between your shoulder blades.

4. Lower your arms to return to the starting position.

5. Raise your arms outward and upward until they are in line with your shoulders to resemble the shape of a ‘T’, ensuring that you draw your shoulder blades down and back.

6. Lower your arms to return to the starting position.

7. Rotate your wrists so that you are now your palms are facing your body. Bend your elbows to bring & bring your arms in towards your lower ribs. While keeping your elbows as still as possible, rotate your arms upward until they are in line with your shoulders to resemble the shape of a ‘W’.

8. Rotate your arms back down before extending your elbows to return to the starting position.

9. Repeat

1. Kneel on the floor, placing your hands slightly wider than your shoulders.

2. Straighten your arms.

3. Bend your elbows & lower your body until your torso nearly touches the floor.

4. Pause, then push yourself back up.

5. Repeat.

1. Get into a push up position, with your elbows under your shoulders and your feet hip-width apart.

2. Bend your elbows and rest your weight on your forearms and on your toes, keeping your body in a straight line

3. Hold it!

1. Lay on your back with your hands by your sides and your knees bent.

2. Lift your hips off the ground, while keeping your back straight, and pause for 1 second.

3. Return to the starting position and repeat the movement!

1. Hold a dumbbell in each hand, plant both feet on the floor shoulder-width apart. Raise the dumbbells to chest height, holding them in an overhand grip (palms facing away from your body).

2. Extend your elbows and press the dumbbells up above your head, ensuring that your arms are in line with your ears.

3. Bend your elbows to lower the dumbbells into your chest.

4. Repeat!

1. Hold a dumbbell in each hand with a neutral grip (palms facing inwards) – feet shoulder-width apart – slight bend in your knees, hinge forward from your hips so that your torso is parallel to the floor. Extend your arms directly below your chest.

2. Start bending your elbows to bring the dumbbells in towards your body, keep your elbows close to the sides of your body. You should feel a small squeeze between your shoulder blades.

3. Extend your elbows to lower the dumbbells and return to the starting position.

4. Repeat!

1. Hold a dumbbell & stand up with your feet shoulder-width apart.
2. Bend your hips and knees, (keep knees inline with your toes) until your upper legs are parallel with the floor.
3. Push through your heels and extend your legs to return to the initial position.
4. Repeat!

Target muscles:

• Quadriceps

• Gluteus Maximus