Exercise

Description

Jumping Jacks

Stand with your feet together and your arms at your sides. Jump up and spread your legs wide, while raising your arms overhead and clapping your hands together. Jump back down to the starting position.

Sprawls

Start in a push-up position with your hands shoulder-width apart and your body in a straight line from your head to your heels. Lower your body down until your chest touches the ground, then push back up to the starting position.

Mountain Climbers

Start in a plank position with your forearms on the ground and your body in a straight line from your head to your heels. Bring your right knee up to your chest, then return it to the starting position. Repeat with your left knee. Continue alternating sides for the desired number of repetitions.

Standing Streamline Reach Ups

Stand with your feet shoulder-width apart and your arms at your sides. Reach your arms overhead and clasp your hands together. Slowly bend forward at the waist, keeping your back straight, until your fingertips touch the ground. Return to the starting position.

Hamstring Length Left

Stand with your right leg extended behind you and your left hand on your hip. Bend forward at the waist, keeping your back straight, until you feel a stretch in the back of your left hamstring. Hold the stretch for 30 seconds, then repeat on the other side.

Hamstring Length Right

Stand with your left leg extended behind you and your right hand on your hip. Bend forward at the waist, keeping your back straight, until you feel a stretch in the back of your right hamstring. Hold the stretch for 30 seconds, then repeat on the other side.

Quad Stretch Left

Stand with your left leg in front of you and your foot flat on the ground. Bend your right leg behind you and grab your right foot with your right hand. Gently pull your heel towards your buttock until you feel a stretch in the front of your left thigh. Hold the stretch for 30 seconds, then repeat on the other side.

Quad Stretch Right

Stand with your right leg in front of you and your foot flat on the ground. Bend your left leg behind you and grab your left foot with your left hand. Gently pull your heel towards your buttock until you feel a stretch in the front of your right thigh. Hold the stretch for 30 seconds, then repeat on the other side.

Hamstring Roll Right

Lie on your back with your right leg extended straight up in the air. Place a foam roller under your right hamstring and roll it back and forth for 30 seconds. Repeat on the left side.

Hamstring Roll Left

Lie on your back with your left leg extended straight up in the air. Place a foam roller under your left hamstring and roll it back and forth for 30 seconds. Repeat on the right side.

Calf Roll Right

Stand with your right foot on a foam roller and your left foot flat on the ground. Lean forward slightly and roll the foam roller back and forth under your right calf for 30 seconds. Repeat on the left side.

Calf Roll Left

Stand with your left foot on a foam roller and your right foot flat on the ground. Lean forward slightly and roll the foam roller back and forth under your left calf for 30 seconds. Repeat on the right side.

Burpees

Start standing with your feet shoulder-width apart. Squat down and place your hands on the ground in front of you. Jump your feet back so that you are in a plank position. Do a push-up, then jump your feet back up to your hands. Stand up and jump into the air, clapping your hands overhead.

Streamline Jumps

Stand with your feet shoulder-width apart and your arms at your sides. Jump up and swing your arms overhead. Land softly and repeat.

Squat Jack Double Pulse

Start in a squat position with your feet shoulder-width apart. Jump up and spread your legs wide, while raising your arms overhead and clapping your hands together. Jump back down to the squat position and immediately do a double pulse (meaning quickly squat down and back up twice). Continue alternating between the squat jack and the double pulse for the desired number of repetitions.

Back Arches

Lie on your stomach with your arms at your sides. Raise your chest and head off the ground, then slowly lower back down. Repeat.

Press Up Iso Hold

Start in a push-up position with your hands shoulder-width apart and your body in a straight line from your head to your heels. Hold the position for the desired amount of time.

Back & Leg Extensions

To do back and leg extensions, lie face down on a mat with legs extended and arms by your sides. Lift your chest and legs off the ground, squeezing your glutes and lower back muscles at the top. Hold briefly and lower back down.

Sit Ups

Lie on your back with your knees bent and your feet flat on the ground. Place your hands behind your head and curl your upper body up until your elbows touch your knees. Lower back down to the starting position.

Plank Hold

Start in a push-up position with your forearms on the ground and your body in a straight line from your head to your heels. Hold the position for the desired amount of time.

Glute Bridge Hold

Lie on your back with your knees bent and your feet flat on the ground. Place your hands on your hips and raise your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold the position for the desired amount of time.

Plank Shoulder Taps

Start in a plank position with your forearms on the ground and your body in a straight line from your head to your heels. Tap your right shoulder with your left hand, then your left shoulder with your right hand. Continue alternating sides for the desired number of repetitions.

Knee Extension Right

Lie on your back with your right leg extended straight up in the air. Place your hands behind your head and curl your upper body up until your elbows touch your right knee. Lower back down to the starting position. Repeat on the left side.

Knee Extension Left

Lie on your back with your left leg extended straight up in the air. Place your hands behind your head and curl your upper body up until your elbows touch your left knee. Lower back down to the starting position. Repeat on the right side.

Toe Push Up Plus

Start in a push-up position with your hands shoulder-width apart and your body in a straight line from your head to your heels. Raise your heels off the ground so that your weight is supported by your toes. Hold the position for the desired amount of time.

Child's Pose

Kneel on the ground with your knees hip-width apart. Bring your torso forward and rest your forehead on the ground. Place your arms in front of you with your palms facing down. Hold the position for the desired amount of time.

Push Ups

Start in a plank position with your hands shoulder-width apart and your body in a straight line from your head to your heels. Lower your body down until your chest touches the ground, then push back up to the starting position.

Triceps Stretch Right

Stand with your right arm extended straight up in the air. Place your left hand on your right shoulder and bend your right arm at the elbow. Gently pull your right elbow towards your back until you feel a stretch in the back of your right triceps. Hold the stretch for 30 seconds, then repeat on the other side.

Triceps Stretch Left

Stand with your left arm extended straight up in the air. Place your right hand on your left shoulder and bend your left arm at the elbow. Gently pull your left elbow towards your back until you feel a stretch in the back of your left triceps. Hold the stretch for 30 seconds, then repeat on the other side.

Shoulder Stretch Left

Stand with your right arm extended straight out to the side at shoulder height. Place your left hand on your right shoulder and gently pull your right arm across your body until you feel a stretch in the front of your left shoulder. Hold the stretch for 30 seconds, then repeat on the other side.

Shoulder Stretch Right

Stand with your left arm extended straight out to the side at shoulder height. Place your right hand on your left shoulder and gently pull your left arm across your body until you feel a stretch in the front of your right shoulder. Hold the stretch for 30 seconds, then repeat on the other side.

World's Greatest Stretch Left

Stand with your right arm extended straight out to the side at shoulder height. Place your left hand on your right hip and bend your right arm at the elbow. Gently pull your right elbow towards your right hip until you feel a stretch in the front of your left shoulder and your chest. Hold the stretch for 30 seconds, then repeat on the other side.

World's Greatest Stretch Right

Stand with your left arm extended straight out to the side at shoulder height. Place your right hand on your left hip and bend your left arm at the elbow. Gently pull your left elbow towards your left hip until you feel a stretch in the front of your right shoulder and your chest. Hold the stretch for 30 seconds, then repeat on the other side.

Dead Bug

Lie on your back with your arms extended straight out to the sides at shoulder height and your legs extended straight out in front of you at hip height. Keep your core engaged and slowly lower your arms and legs towards the ground until they are about an inch from the ground. Then, slowly raise your arms and legs back to the start.