EXERCISE

GLOSSARY

Abs Bikes
Extend both feet, leaving about 6 inches between the floor and
your heels
Keep one foot extended while bringing the other knee into your
chest
Slowly alternate feet, keeping the extended foot low (think
SLOW and LOW!)
Ball Jackknife
Place your hands on the floor and your ankles on top of the
exercise ball, legs extended, and extend your arms to lift you
from the floor
Keeping your weight on your extended arms, roll the ball in by
bending your knees and hips and extend your legs back after a
short pause.
Breathe out while rolling the ball in and breathe in while
returning to starting position
Ball Transfer Crunch
Lie on your back, with your legs and arms spread out (snow
angel position), holding an exercise ball in your hands.
Bring both your legs and arms above your stomach, transferring
the ball from your hands to your feet, bending at the knees as
little as possible.
Bring the ball to the floor with your feet, and your hands to the
floor above you.
Transfer the ball in the same manner as before, bringing your
feet and hands above your stomach.
Return to the start position with hands above you, and feet
completely extended beneath you.
*You should not rest your hands or feet on the ground, and only briefly
touch the ground on either side of this exercise with your hands and
feet. When the ball is in your hands or feet, you should touch the ball to
the ground momentarily

Chest-to-floor Pushup
Start in pushup position, lower yourself all the way down until
you are fully on the floor
Stretch your arms out in front of you
Pull them back, placing them back on the floor near your chest
Push yourself up, keeping your back flat and glutes tight
Crab Walk
Grab a medicine ball and hold it directly in front of your chest
with your feet one-foot apart and squat down (narrow squat)
As you come up from the squat, stay low and step your RIGHT
foot out into wide squat position and squat down
Staying low, bring your LEFT foot in to meet your right for
another narrow squat.
As you come up from the squat, stay low and step your LEFT foot
out into wide squat position and squat down
Staying low, bring your RIGHT foot in to meet your left for
another narrow squat.
Find a rhythm and repeat back and forth
Flutter Kicks
Lie face up on the floor with your legs extended, toes pointed
and hands tucked underneath your glutes to support your lower
back
Lift both legs off the floor a few inches and alternately flutter
kick up and down
Glute Bridge Dips
Lie on your back with your knees bent and feet flat on the floor
Squeeze glutes and lift your hips toward ceiling (keep your back
straight and in alignment with your hipsno arching!)
Extended one leg and dip hips up and down slowly, squeezing
opposite glute,


In-and-out Squat Hops
Alternate between narrow squat (feet close together) and wide
squats (feet farther apart)
Hop upward from one position to the next, landing in squat
position
Stay low while you hop and switch positionsdo not stand fully
upright
Lower foot without lowering hips and repeat with other side
Jump Lunges
Begin in normal lunge position
Explode up into a jump
Replace your feet in the air, moving back leg in front, and front
leg in back
Go straight into a lunge
Explode up again, swap legs and repeat
Keep chest and torso upright and engaged throughout entire
movement
Jump Ups
Find a flat surface 2-3 feet off the ground, jump up, jump down
(stairs work if not in a gym)
Leg Hover
Lie on your back with your feet 6 inches off the ground
Pick your shoulder blades of the ground, reach for your toes, and
hold
Mountain Climbers
Start in high plank position (keep shoulders over hands)
Drive knees into chest one by one
Increase speed so that feet move at a jogging pace

Plank Walk
Begin in plank position with your hands underneath your
shoulders, body in one straight line
Simultaneously cross your right hand over your left as you step
your left foot to the left.
Simultaneously step your left hand and right foot to the left, so
you're back in plank position (your hands move together as your
feet step apart)
*Repeat this for five steps to the left and five steps to the right to
complete a rep. Be sure to keep the hips low as you move, drawing the
navel toward the spine
Plank Up Downs
Start in high plank position
Keeping back flat and glutes tight, lower yourself down onto
right forearm followed by your left until you are in regular plank
position
Raise yourself on your right arm and follow with left, until you
are back in high plank position
*If doing these for time, split the time by leading with your right arm for
the first half, and then leading with your left arm for the second half.
Push-Up and Rotate
Begin in a plank position with your feet in line with your hips
Lower your body toward the floor, and then push through your
arms, returning to plank
Twist to the left, reaching your left arm to the ceiling without
letting your pelvis rise or lower
Return to plank position, bringing your hand back to the floor

Straight Arm Shoulder Lifts

Hold one dumbbell in each hand, weight facing down to the floor (you
should see the back of your hand, not the weight)
Engage your core, slightly squat, lock your elbows, and lift the weights
from between your legs to almost directly above your head
Go slowly up, and controlled on the way down as welldo not let your
arms fall
Each time you reach above your head equals one rep

Russian Twist
Sit on the floor, knees bent, feet locked together by the ankles 6
inches off the floor
Lean back so that your torso is at a 45-degree angle to the floor
Balancing on your tailbone, take your weight and twist to the
right as far as you can
Reverse and twist all the way back to the left as far as you can
Wall sit: bicep curl to shoulder press
Sit against a wall in wall sit position (knees bent 90%)
Do a bicep curl, rotate wrists palm facing out, and do an
overhead press
Lower weights down, rotate wrists again to face inward, and
unfold the curl
Weighted squat curl and press
Stand with your feet directly under your hips holding a dumbbell
in each hand
Sit back into your squat, keeping the weight in your heels,
bringing your thighs parallel to the floor without letting your
knees go beyond your toes
Push through your heels to return to standing while bringing the
weights to your shoulders, performing a bicep curl.
Stabilize your torso and keep your arms moving upward
performing an overhead press with the palms facing out
Lower your arms, unfold the curl, arms back to your side to
complete one rep.

Triceps Dips
Sit on a bench/chair/stair with your legs out in front of you and
feet placed about hip width apart on the floor
Position your hands shoulder width apart on the floor or on a
secured bench or stable chair
Straighten your arms but keep a little bend in your elbows in
order to always keep tension on your triceps and off your elbow
joints
Slowly bend at your elbows, and lower your upper body toward
the floor until your arms are at about a 90-degree angle (keep
your back close to the bench)
Once you reach the bottom of the movement, slowly press off
with your hands, and push yourself straight back up to the
starting position
V-Tucks
Lie on your back with legs and arms extended
Thrust upward, drawing knees to your elbows directly over
hips
Hold, feet off the ground then slowly lower torso and extend
legs (but keep head and feet slightly off the ground)
V-Ups
Lie on your back, with your legs and arms extended
Keeping your knees and elbows locked, simultaneously raise
your upper body while trying to touch your fingers to toes