Videos

Lunge

Works: Quadriceps, hamstrings, glutes.

Tip: When stepping out, strike the ground with the heel of the foot & maintain right angles of the hip & knees of both legs. Also allow the back knee to gently kiss the ground.

Jumping Lunge

Works: Quads, hamstrings, glutes (butt) and calves.

Tips: When jumping and landing, make sure both legs come in contact with the ground at the same time.
There should always be right angles at both the hip & knee joints of both legs.

Squat

Works: Quadriceps, hamstrings, glutes.

Tip: Keep a long spine, push the hips back as if you were to take a seat, keep looking out in front of you. Most important keep your weight onto your heels, not your toes or balls of the feet.

Jumping Squat

Works: Quads, hamstrings, glutes (butt) and calves.

Tips: When landing imagine how you land when jumping off a ledge. DO NOT land flat footed.

Push Up

Works: Chest, lats, shoulders, triceps.

Tip: Hands should be directly under the shoulders, not in front. Keep the pelvis tilted towards your belly button throughout the movement, so you don’t load your lower back.

Sit Up

Works: Abs Tip: Roll your spine by pushing your lower back into the ground, so it is the last to leave the ground on the way up & the first to touch the ground on the way down.

Bear Crawl

Works: Shoulders, shoulder blades, arms.

Tip: Keep your weight into your arms, not the legs. Also no bending of the knees.

Crab Walk

Works: Arms, hamstrings, butt muscles.

Tip: Keep your hips up.

Burpee

Works: Every muscle in your body!

Tip: When jumping the legs in & out keep the weight into the arms. Also make sure the body goes into a straight plank, squeezing your butt muscles together when the legs jump out.

Beginner burpee

Works: Every muscle in your body!

Tip: When jumping the legs in & out keep the weight into the arms. Also make sure the body goes into a straight plank, squeezing your butt muscles together when the legs jump out.

Mountain climbers

Works: Arms, shoulders, abdominals.

Tips: As for the bear crawl, keep the weight of your body into your arms. Hips down.

Broad Jumps

Works: Quadriceps, hamstrings, butt, core.

Tip: Swing your arms as much as possible to get extra distance.

Superman

Works: Shoulder blades, lower back, glutes (butt).

Tip: Don’t shrug your shoulders when lifting.

Beginner superman

Works: Shoulder blades, lower back, glutes (butt).

Tip: Don’t shrug your shoulders when lifting.

Flutterkicks

Works: Abs, hip flexors.

Tips: Keep the lower back in contact with the ground by keeping the hands clenched so the hips are slightly lifted. Keep looking at your belly button.

Beginner Flutterkicks

Works: Abs, hip flexors.

Tips: Keep the lower back in contact with the ground by keeping the hands clenched so the hips are slightly lifted. Keep looking at your belly button.