90-90 TRANSITIONS

• Sit on the floor with left leg in front, knee bent at 90 degrees.

• Right leg behind you, knee also bent at 90 degrees.

• Lift both knees off the floor, transitioning smoothly.

• Repeat, switching leg positions.

AIR SQUATS

• Stand with feet shoulder-width apart, toes out slightly.

• Squat down, aiming for parallel hips.

• Press through feet, engage glutes, stand tall.

BURPEES

• Hands on floor, jump back to plank.

• Lower body, chest and hips touch floor.

• Push up, jump feet to hands.

• Jump up, hands overhead, hips open.

BURPEE BROAD JUMPS

• Start in a squat position with hands on the floor.

• Jump feet back to plank, keeping body straight.

• Lower chest to floor in a push-up motion.

• Push back up, jump feet forward to squat.

• Explode upward and forward into broad jump, landing softly.

CAT COW

• Begin in quadruped position: hands and knees.

• Exhale, draw belly button to spine, curl spine, chin to chest, tailbone down.

• Inhale, arch back, extend spine, slide shoulder blades down.

• Maintain neutral spine throughout.

COSSACK SQUATS

• Begin with your legs in a wide stance, toes turned out.

• Shift your weight into one leg, bending at the hip and knee to create a squat position in that leg.

• Keep the other leg straight as you lower down into the movement, ensuring your torso remains upright.

DIVEBOMBER PUSHUPS

• Begin in downward dog position, hips raised high.

• Lower torso forward, aim chest towards ground.

• Scoop chest through to updog position.

• Reverse motion, bring hips back up to ceiling.

• Return to starting plank position smoothly.

DOUBLE CRUNCHES

• Lie on back, spine imprinted, legs bent.

• Exhale, curl head and shoulders, legs to tabletop.

• Inhale, release back to start position.

EXTREME CLIMBER STRETCH

• High plank, shoulders over wrists.

• Step right foot to right hand.

• Return to plank, repeat with left.

HAMSTRING WALKOUTS

• Lie on your back with knees bent and feet flat on the floor, arms at your sides.

• Lift your hips into a bridge position, forming a straight line from shoulders to knees.

• Slowly walk your feet forward one small step at a time, keeping your hips elevated.

• Continue until your legs are nearly straight, then reverse the steps to return to the starting position.

• Keep your core tight and avoid letting your hips drop throughout the movement.

HERCULES BURPEE

• Begin standing, then drop into a squat and place hands on the ground.

• Jump feet back into a plank position, keeping core tight.

• Perform two push-ups, maintaining proper form.

• Jump feet back to hands, then explosively jump up, reaching overhead.

• Land softly and immediately move into the next repetition.

HIGH PLANK ALT KNEE TUCKS

• Start in a high plank position with hands under your shoulders.

• Simultaneously drive both knees toward one leg.

• Extend your legs back to the plank position.

• Keep your core engaged and hips level.

• Repeat, on the other side.

HIGH SIDE PLANK LEG RAISE

• Start in a high side plank position with your hand directly under your shoulder and your body in a straight line, feet stacked on top of each other.

• Engage your core and lift your top leg up toward the ceiling while keeping it straight.

• Hold the top leg in the raised position for a moment.

• Lower the leg back to the starting position without letting your hips drop.

HOLLOW BODY FLUTTER KICKS

• Lie on your back with your spine flat on the floor and engage your core.

• Lift your shoulder blades off the ground and hover your feet a few inches above the floor.

• Extend your arms by your sides or overhead.

• Alternate quickly switching your legs, breathing continuously through the movement.

HOLLOW BODY ROCK

• Lie flat on your back with arms extended overhead and legs straight, pressing lower back into the floor.

• Lift shoulders and legs slightly off the ground, creating a hollow shape with your body.

• Engage core muscles to maintain the hollow position throughout the movement.

• Rock back and forth, shifting weight from tailbone to upper back, keeping legs and arms off the ground.

• Maintain controlled breathing and a stable core throughout the exercise.

HOLLOW BODY JACKS

• Lie on your back, engage core, lift shoulder blades off floor.

• Hover feet off floor, arms by sides or overhead.

• Open and close legs dynamically.

• Maintain continuous breathing throughout.

INSIDE-OUTSIDE PLANK JUMPS

• Start in a plank position with hands under your shoulders.

• Jump feet outwards towards the outside of the feet, then back to a plank position

• Then jump the feet in between the hands and back to the plank position

INCHWORM PUSHUPS

• Start standing, then hinge at your hips to place your hands on the ground.

• Walk your hands forward into a high plank position.

• Perform a push-up with control.

• Walk your hands back to your feet and stand up.

JUMPING SWITCH LUNGES

• Start in a lunge position, one foot forward, one back.

• Jump explosively, switching legs mid-air.

• Land softly, immediately sinking into the next lunge.

• Keep chest up, back straight throughout.

• Repeat in a fluid, controlled motion.

KNEE TUCK PUSHUPS

• Begin in high plank position, maintaining a straight line from head to toes.

• Inhale as you lower your upper body into a push-up.

• Exhale and push explosively off the floor, lifting legs towards chest and shifting weight forward over shoulders.

• Land softly, shooting feet back to plank position, then repeat the movement.

LATERAL JUMP BURPEES

• Start standing, then squat down and place hands on the floor.

• Jump back to a high plank position.

• Jump feet in towards hands, then sideways.

• Alternate directions with each repetition.

LATERAL LUNGES

• Begin standing tall, feet together.

• Step right foot wide, hinge at hips, bend right knee.

• Press right foot, engage glutes, stand.

• Repeat on left side.

LOW SQUAT T SPINE ROTATIONS

• Start in a low squat position.

• Place hands together in front of chest.

• Rotate torso to one side, reaching one arm up.

• Return to center, then repeat on the other side.

• Keep hips low and chest lifted throughout the movement.

LOW PLANK

• Load elbows under shoulders, forearms on the floor, legs straight, feet together.

• Abs and glutes squeezed tight thoughout.

• A straight line from heels to knees to hips to shoulders.

• Don't let the hips sag or drift up.

OH BOWLER LUNGE

• Hands should start overhead, with arms straight, upper back engaged, shoulder blades retracted, core braced.

• Using right foot, step back crossing behind your left leg while keeping your left knee in line with your left ankle.

• Let your back knee tap the floor behind you, and return to standing.

• Then repeat with the opposite leg.

• You should feel your exterior hip on your lead leg engage as you lower into the lunging position on each rep.

OVERHAND SLED PUSH

• Stand facing the sled with hands gripping the poles in an overhand position (palms facing inward), arms bent.

• Hinge your body forward and lean into the sled.

• Take short, frequent steps, especially when dealing with heavy loads.

PLANK JACK PUSHUPS

• Start in high plank position.

• Jump both toes wider, lower into press-up.

• Straighten arms, jump feet back together.

• Inhale while lowering, exhale while pushing up.

PUSHUP POWER UP

• Start in a high plank position with hands under shoulders.

• Complete one push up, lowering chest to ground

• Explode legs forwards, driving feet towards the hands, keep hands planted on the floor

• Return to plank position and repeat.

PLYO PUSHUPS

• Start in a plank position with hands shoulder-width apart.

• Lower your chest towards the ground, keeping your body straight.

• Explosively push up, lifting your hands off the ground.

• Land softly with bent elbows to absorb impact.

SANDBAG ZERCHER REVERSE LUNGE

• Hold the sandbag in the crook of your elbows, keeping your elbows close to your body and the sandbag resting at chest height.

• Step backward into a lunge, lowering your back knee towards the floor while keeping your chest up.

• Ensure your front knee is aligned with your toes and avoid letting it pass your toes.

• Push through the back heel to return to standing, then step backwards with the opposite leg into the next lunge.

• Continue alternating legs for the desired number of reps, maintaining proper posture throughout.

SANDBAG ZERCHER WALKING LUNGE

• Hold the sandbag in the crook of your elbows, with your elbows close to your body and the sandbag resting at chest height.

• Step forward into a lunge, lowering your back knee towards the ground while keeping your chest up.

• Rotate your torso slightly towards the front leg as you step forward, keeping the sandbag stable.

• Push through your front heel to return to standing and step forward with the opposite leg into the next lunge.

• Continue alternating legs while walking forward for the desired distance, maintaining controlled movements and good posture.

SHOULDER TAP PUSHUP

• Start in a plank position, hands under shoulders and body in a straight line.

• Lower into a push-up, then push back up.

• Tap one shoulder with the opposite hand while maintaining plank position.

• Alternate shoulder taps with each push-up.

SITTING CRUNCHES

• Sit on the floor with knees bent and feet flat, keeping your back straight.

• Place your hands behind your back on the floor

• Engage your core and lean back slightly, bring your knees into your chest whilst maintaining your upper body position

• Extend your legs out in front of you, keeping your feet off the floor

• Repeat for the desired number of reps, keeping movements controlled.

SITUP TO GLUTE BRIDGE

• Lie on back, knees bent, feet hip-width apart.

• Exhale, sit up, inhale at top, exhale down.

• Dig heels, lift hips, engage glutes, core.

• Lower hips back down to ground.

SLED PULL

• Begin facing the sled, holding the rope with both hands.

• Lower into a squat position, pulling the slack out of the rope.

• Lean back as you simultaneously pull with your arms and straighten your legs to initiate the pull.

SQUAT JACK

• Begin with feet together in a standing position.

• Hop both feet out wide, to about a shoulder width apart as you drop into a squat.

• Once you reach parallel, power hips forward and drive through your heels to rise back up to start position, hopping feet back in as you stand up at the top.

STATIONARY RACKED KB MARCH

• Stand tall with your feet hip-width apart, holding a kettlebell in each hand in front rack position

• Engage your core and maintain an upright posture throughout the movement.

• Lift your right knee towards your chest while keeping your left foot planted on the ground.

• Lower your right leg back to the ground and repeat with your left knee, driving it up towards your chest.

• Continue alternating knees in a marching motion while stabilizing the kettlebells at your shoulders.

SWIMMERS

• Lie face down on the floor with arms extended overhead and legs straight.

• Lift arms and legs simultaneously, keeping them straight and off the ground.

• Alternate lifting opposite arm and leg higher while keeping the others raised.

• Focus on engaging your back muscles and maintaining a steady, controlled movement.

• Lower back down with control and repeat, aiming for a smooth rhythm.

UNDERHAND SLED PUSH

• Forearms make full contact with the poles

• Shoulders in line with hips to create a flat back

• Short, frequent steps

WALKOUT PUSHUPS

• Begin standing, feet hip-width apart, arms by your sides.

• Bend at the waist, keeping legs straight, and reach down to touch the floor with your hands.

• Walk your hands forward until you're in a plank position, wrists aligned with shoulders.

• Perform a push-up by lowering your chest towards the floor, then pushing back up to plank position.

• Walk your hands back towards your feet and return to standing position.

WALL BALLS

• Stand facing a target with feet shoulder-width apart, holding a wallball at chest level.

• Squat down, keeping back straight and chest up, with thighs parallel to the ground.

• Explosively extend legs and hips, throwing the ball up towards the target.

• Catch the ball as it rebounds off the target, immediately lowering into the next squat.

• Repeat in a continuous motion, focusing on proper squat form and using the legs to generate power.

WALL BALL RUSSIAN TWIST

• Sit with legs stretched out in front, feet elevated.

• Hold wall ball at chest, rotate one direction until ball touches the ground.

• Rotate back the other direction until ball touches the ground on the opposite side.

• Return to center is one rep.