Pushup
Place your hands on the ground slightly wider than your shoulders.
Straighten your legs, keep them together.
Lower your body until your chest nearly touches the floor.
Push yourself up.
Walking Burpee
Stand with your feet shoulder-width apart and your arms by your sides.
Lower into a squat position and place your hands on the floor.
Step your legs back into a plank position.
Step your legs forward to return to a squat position.
Return to the standing position.
Squat
Stand up with your feet shoulder-width apart
Bend your knees, press your hips back
Once your hip is slightly lower than your knees, Pause
Push from the heels of your feet into the floor while returning to standing position
Pullup
Place hands on bar, slightly wider than shoulder with apart, palms away from body
Pull your body up until chin is above the bar
Lower body back to resting position
Box Dip
Stand facing away from a box, bench, stairs, or chair
Grab with both hands, shoulder-width apart, palms away from you
Extend your legs out in front of you resting on your heels
Lower your body until your arms are at a 90 degree angle
Push through your palms lifting yourself back to the starting position
Hip Bridge
Start lying flat on your back, your knees bent, hip-distance apart, and your arms by your side
Push through your heels to lift your hips up while squeezing your glutes
Create a line from your shoulders to your knees, Pause
Lower yourself back to starting position
Wall Pushup
With legs shoulder width apart, stand with your arms straight out in front of you, palms on wall
Bend your elbows and lean your body toward the wall
Push back to the start position
Half Cobra
Lie on your stomach, legs extended, knees touching the floor
Place your hands directly below your shoulders
Press through your palms to lift your torso off the floor
Lower yourself back to starting position
Box Pushup
Start with your hands placed on a box, table, bench, or chair
Bend your elbows and lean your body toward the object
Lower your chest until you are nearly touching the object
Return to start position
Plank
Get into a push up position
Bend your elbows and rest your weight on your forearms
Keep your body in a straight line parallel to the floor
Hold for as long as possible
Negatives
Place your hands on the ground slightly wider than your shoulders.
Straighten your legs, keep them together.
Slowly, over 10 seconds lower your body until your chest nearly touches the floor.
Reset back to starting position
Knee Pushup
Lie on your stomach, legs elevated, knees touching the floor
Place your hands directly below your shoulders
Press through your palms to lift your torso off the floor
Lower yourself back to starting position
Full Cobra
Lie on your stomach, legs extended, knees touching the floor
Place your hands directly below your shoulders
Press through your palms to lift your torso and legs off the floor, knees elevated off the floor
Lower yourself back to starting position
Band Pull Apart Behind Back
Stretch band in front of chest until both hands are fully extended
While under tension, rotate band overhead
Bring band down spine until resistance or you reach glutes, Pause
Slowly, under tension reverse direction back to starting position
Band Lateral Raise
With feet shoulder width apart, stand on a band while your arms hang by your sides
Raise arm laterally to shoulder height, palms facing down
Slowly lower the band back to the starting position
Band Front Raise Pull Apart
Stand on a resistance band, loop it across your feet
Hold it in each hand, with your arms at your sides
Raise your arms straight in front of you until they’re parallel to the floor
Stretch band across chest until arms are fully extended
Slowly, return to start position
Standing Crunches
Standing up straight, bring your hands behind your head
Bring your left elbow down and across your body towards your right glute
At the same time, raise your right knee up towards your left shoulder
Return to the start position
Repeat on the other side
Band Side Bends
Stand upright with feet shoulder width apart
Put Elastic Band under one foot and bend torso to same side
Grasp Elastic Band below knee and place other hand against hip
Bend torso to opposite side. Return and repeat
Repeat on the other side
Hip Band Side Step
Separate your feet to shoulder width apart
Place a slight bend in the knees, keep your chest up
Slowly step to the side with the right foot
Pause then step with the left foot in the same direction as the right
Keep stepping out with the right until the set is complete
Repeat on the other side
Hip Band Back Step
Separate your feet to shoulder width apart
Place a slight bend in the knees, keep your chest up
Slowly step to back with the left foot, Pause
Step forward with the right foot
Repeat on the other side
Modified Step Through
Place your hands on the ground slightly wider than your shoulders
Slide your right leg under your body, lifting your left arm perpendicular to the floor
Your right foot can touch the floor as your arms are fully extended
Return to starting position
Repeat set on other side
Reverse Lunge w/ Twist
From a standing position, lunge backward with your left leg
While holding a medicine ball away from you, twist your upper torso to your left
Twist back to center
Step forward to the starting position
Alternate legs for the desired number of repetitions
Band Shoulder Press
Stand on resistance band with feet shoulder width apart
With both hands, align the band with your shoulders, palms facing up.
Press your arms straight overhead
Lower to start position
Band Pull Unders
Stand on resistance band with feet shoulder width apart
With both hands, grab the band under tension near hips, palms facing in
Pull your arms straight overhead until elbows are above chest
(Do not bicep curl)
Lower to start position
Band Bicep Curls W/Twist
Stand on resistance band with right foot
Grab band under tension with right arm
Curl hands up to shoulders
Squeezing bicep, keep elbow next to your side
Slowly, Lower arm to starting position.
Repeat set on other side
Band Tricep Extension
Stand on resistance band with right foot
Grab band under tension with right arm behind head
Extend hands straight up towards ceiling
Slowly, Lower arm to starting position.
Repeat set on other side
