EXERCISE INSTRUCTIONS
Contents
ANKLE TOUCHES ........................................................................................................................................... 4
BACK EXTENSIONS......................................................................................................................................... 4
BACK REVERSE FLYES .................................................................................................................................... 4
BALL ROLL...................................................................................................................................................... 4
BASKETBALL SQUATS .................................................................................................................................... 4
BEAR CRAWL ................................................................................................................................................. 4
BICEP CURL (Resistance Band) ...................................................................................................................... 4
BOXING JABS ................................................................................................................................................. 5
BURPEE.......................................................................................................................................................... 5
BUM KICKS .................................................................................................................................................... 5
CHAIR JUMP ROPE ........................................................................................................................................ 5
CHAIR LEG EXTENSIONS ................................................................................................................................ 5
CHAIR STEP UPS ............................................................................................................................................ 5
CHEST FLY ...................................................................................................................................................... 6
CHAIR TRICEP DIPS ........................................................................................................................................ 6
CHEST PASS (medicine ball) .......................................................................................................................... 6
CRISS CROSS JUMPS ...................................................................................................................................... 6
DIAMOND JUMPS.......................................................................................................................................... 6
ELBOW TO KNEES .......................................................................................................................................... 7
FAST ARMS .................................................................................................................................................... 7
FOUR CORNER JUMPS ................................................................................................................................... 7
FRONT CRAWL............................................................................................................................................... 7
FRONT KICKS ................................................................................................................................................. 7
GLUTE KICKBACKS ......................................................................................................................................... 7
HIGH KNEES ................................................................................................................................................... 7
HIGH PLANK .................................................................................................................................................. 8
HIP THRUSTERS ............................................................................................................................................. 8
HOPPING (BOTH FEET) .................................................................................................................................. 8
JACK HAMMER .............................................................................................................................................. 8
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EXERCISE INSTRUCTIONS
JOG IN PLACE................................................................................................................................................. 8
JUMPING JACKS............................................................................................................................................. 8
JUMP ARM CURLS ......................................................................................................................................... 9
JUMP LUNGES ............................................................................................................................................... 9
LADDER CLIMB .............................................................................................................................................. 9
LATERAL/FRONTAL RAISE.............................................................................................................................. 9
LEG CLAPS ..................................................................................................................................................... 9
LOG JUMPS.................................................................................................................................................... 9
LOW PLANK ................................................................................................................................................. 10
LUNGE ......................................................................................................................................................... 10
LUNGE TWISTS ............................................................................................................................................ 10
MARCHING .................................................................................................................................................. 10
MEDICINE BALL SIDE PASS .......................................................................................................................... 10
MEDICINE BALL TWISTS .............................................................................................................................. 11
MOUNTAIN CLIMBERS ................................................................................................................................ 11
ONE FOOT HOP ........................................................................................................................................... 11
PUSH UP ...................................................................................................................................................... 11
MODIFIED PUSH UP .................................................................................................................................... 11
REVERSE LUNGE .......................................................................................................................................... 12
SEAL JACKS .................................................................................................................................................. 12
SHAKY WHEEL ............................................................................................................................................. 12
SHUFFLE SPRINT .......................................................................................................................................... 12
SIDE LUNGES ............................................................................................................................................... 12
SIDE PLANK.................................................................................................................................................. 13
SIDE-TO-SIDE JUMP (FEET TOGETHER) ....................................................................................................... 13
SINGLE LEG CHOPS ...................................................................................................................................... 13
SINGLE LEG DEADLIFT ................................................................................................................................. 13
SIT UP (stability ball) ................................................................................................................................... 13
SIT UP .......................................................................................................................................................... 14
SQUAT ......................................................................................................................................................... 14
SQUAT and BACKWARD KICK ...................................................................................................................... 14
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EXERCISE INSTRUCTIONS
SQUAT AND JAB .......................................................................................................................................... 14
SQUAT AND JIVE ......................................................................................................................................... 15
SQUAT AND UPPERCUT............................................................................................................................... 15
SQUAT JUMPS ............................................................................................................................................. 15
SQUAT with OVERHEAD PRESS ................................................................................................................... 15
SPRINKLER ................................................................................................................................................... 15
STAR JACKS .................................................................................................................................................. 16
SUMO SQUAT .............................................................................................................................................. 16
TOE TOUCHES ............................................................................................................................................. 16
TUCK JUMPS ................................................................................................................................................ 16
UP-DOWNS.................................................................................................................................................. 16
WALL PUSH UP ............................................................................................................................................ 17
WALL SQUAT/SIT ......................................................................................................................................... 17
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EXERCISE INSTRUCTIONS
ANKLE TOUCHES
Stand with your legs together
Lift your right foot slightly off of the ground so you are balancing on your left leg
Bend and touch the outside of your left foot with your right hand
BACK EXTENSIONS
Lay on the stability ball on your stomach, toes touching the ground
Place hands beside your head and raise your upper back up toward the ceiling
BACK REVERSE FLYS
Begin by anchoring a resistance band around a sturdy surface in front of you
Stand with arms together at chest height holding the resistance band
Keep arms straight; stretch the resistance band by pulling arms out to sides
Squeeze shoulder blades together
TIP: Wrap the band around your hands to shorten for more resistance
BALL ROLL
Get into plank, toes on top of the ball and hands on the floor shoulder width apart
Using your legs, roll the ball toward your hands while bending knees to your chest
BASKETBALL SQUATS
Stand with your legs together
Bending with your hips and knees, reach down to the ground as if you are picking up a
basketball
Jump back up into a standing position, pretending to throw the ball into a hoop
BEAR CRAWL
Drop onto all fours with your hands directly under your shoulders and your feet flat on
the ground under your hips
In the bear position, move forward and backward
BICEP CURL (resistance band)
Stand on a resistance band and hold handles with palms facing up
Keep abs tight and knees slightly bent
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EXERCISE INSTRUCTIONS
Bend arms and bring palms toward shoulders in a bicep curl
TIP: Position feet wider for more resistance
BOXING JABS
Assume a fighting stance with your feet placed shoulder width apart, one foot slightly in
front of the other
Raise your fists so they are level with your chin
Keep your elbows close to your sides
Use the arm on the same side as your forward leg to jab
Step forward into the punch and shift your weight onto your forward foot as you fully
extend your arm
Snap the jab forward quickly, and then bring your arm back into the starting position
BURPEE
Begin standing
Jump up with hands over head
Bend forward and put your palms flat on the ground
Kick your feet back to the top of a push up position
Spring your feet toward your hands and then jump up, raising your arms overhead
BUM KICKS
Stand with feet shoulder width apart
Using one foot at a time, bend at the knee, bringing the sole of your foot to your bum
Jumping should be done quickly
CHAIR JUMP ROPE
Sit in chair with feet together
Bring knees toward chest while circling arms as if you were skipping
CHAIR LEG EXTENSIONS
Sit in chair with feet together
Raise and lower feet until legs are fully extended
CHAIR STEP UPS
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EXERCISE INSTRUCTIONS
Stand in front of the chair with your feet together and hands at your sides
Step onto the chair with your right foot, then the left foot, and follow the same pattern
to step down
Repeat with opposite lead foot
CHEST FLY
Place the resistance band behind your chair
Sit forward in your chair, holding the handles of the band
Extend your arms out to the side of your body
Bring the handles together in front of your chest, squeeze, and then return to the
starting position
Imagine you are hugging a tree while performing this exercise
TIP: Wrap the band around your hands to shorten for more resistance
CHAIR TRICEP DIPS
Sit on a chair or bench
Place your hands on the edge of the seat, slightly under the hips
Put most of your body weight on your hands
Bring your hips forward off the chair and extend your legs out straight, letting your heels
touch the ground
Lower your body down toward the floor
Push yourself back up using your arms
CHEST PASS (medicine ball)
Begin facing your partner
Throw and receive the ball at chest height
CRISS CROSS JUMPS
Begin standing, feet shoulder width apart
Jump, landing with one foot crossed over the other
Jump again, landing with feet shoulder width apart once again
Continue jumping, criss-crossing legs back and forth
DIAMOND JUMPS
Begin standing, feet shoulder width apart
Jump, landing with one foot forward and one foot behind (vertically)
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EXERCISE INSTRUCTIONS
Jump again and land with feet shoulder width apart (horizontally)
Repeat jumping while creating a diamond shape with your feet
ELBOW TO KNEES
Stand in an upright position, hands behind your head, elbows bent outward
Raise one knee up touching with opposite elbow
Repeat the same movement for the other side
FAST ARMS
In a squat position with your feet shoulder width apart, lower your body until your
thighs are parallel to the ground
Do not lift your heels from the ground
Bend your arms in a 90 degree angle on either side of your body and move them as fast
as you can, as if you were running
FOUR CORNER JUMPS
Keeping feet together, imagine a box on the floor
Jump to each of the box’s four corners
FRONT CRAWL
While seated, imitate swimming alternating arms above your head
FRONT KICKS
Standing straight, kick one leg straight out in front as high as you can while keeping the
other foot planted firmly on the floor
GLUTE KICKBACKS
Kneel on the floor on all fours
Lift up one leg and kick behind you
Repeat on other side
HIGH KNEES
Stand with your feet shoulder width apart
Without changing your posture, raise your left knee as high as you can toward your
chest
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EXERCISE INSTRUCTIONS
Continue alternating legs as fast as you can
HIGH PLANK
Hold a push-up position
Hands are directly beneath your shoulders and your elbows at your sides
Engage your abdomen by pulling your belly button toward your spine
Keep your eyes on the floor in front of you
Your body should make a straight line from your back of your head to your heels
HIP THRUSTERS
Begin lying on a mat flat on your back
Feet should be flat on the floor and knees are bent
Raise your hips toward the ceiling until your body is in a straight line
Continue this movement up and down
HOPPING (both feet)
Begin by standing, both feet planted on the floor and kept close together
Bend at the knees and push yourself off the ground in an up and down motion
JACK HAMMER
Begin standing, knees slightly bent and leaning forward from the hips
Hold your hands out in front of your chest
At a very fast pace, begin to move your hands up and down in a jerky movement as if
you were working a jack hammer
JOG IN PLACE
Stand in one spot
Move your feet at a fast pace as if you were running outdoors
JUMPING JACKS
Stand with your arms at your sides, feet close together
Jump up spreading your arms and legs at the same time
Clap or touch your hands above your head
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EXERCISE INSTRUCTIONS
As you return from jumping, bring your arms to your sides and bring your feet back
together
JUMP ARM CURLS
Begin by standing with feet shoulder width apart and arms at your sides
Jump into the air, bringing hands towards shoulders (bicep curl)
JUMP LUNGES
Start by standing with one foot forward, and the other foot back, bending both knees
The thigh of your front leg and the shin of your rear leg should be parallel to the floor
The knee of your rear leg should be almost touching the floor
When ready, jump up with an explosive motion, making sure to lift both feet off the
ground
Switch in mid-air so your front leg goes to the rear, and the rear leg comes to the front
LADDER CLIMB
From the standing position simulate climbing a ladder
When you lift your right foot, lift your right arm
When you lift your left foot, lift your left arm
LATERAL/FRONTAL RAISE
Start by standing, feet shoulder width apart
Hold on to both of the handles of the resistance band, and step on the middle of the
band with both feet
Lift the band slowly from your sides, keeping your back and arms straight
Pause once you reach shoulder height
Lower the band slowly with control
LEG CLAPS
From the standing position bend knees and hips slightly
Jump, bringing the right knee up toward your chest
Clap hands together under thigh
Alternate legs quickly
LOG JUMPS
Begin standing with your feet together
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EXERCISE INSTRUCTIONS
Jump to the right, landing with both feet together
Jump to the left, landing with both feet together
Try to jump as high as you can, pretending that there is a log on the ground that you are
jumping over
LOW PLANK
From push-up position (from toes or knees), lower your body weight onto your forearms
Your arms should be directly beneath your shoulders and your elbows pressed against
the floor
Engage your abdomen, pulling your belly button toward your spine
Keep your eyes on the floor in front of you
Your body should make a straight line from your heels to the back of your head
LUNGE
Stand with your feet shoulder width apart
Step forward with one foot, bending the knee 90 degrees
Note: the front knee should be directly above the toes, not further
Lower the back knee until it is nearly touching the ground
Return to the starting position by pushing upward with the front leg
LUNGE TWISTS
Stand with your feet shoulder width apart
Step forward with one foot, bending the knee 90 degrees
Note: the front knee should be directly above the toes, not further
Lower the back knee until it is nearly touching the ground
Stay in this position and slightly twist your body in the opposite direction of your front
leg
Return to the starting position by pushing upward with the front leg
MARCHING
Stand in one spot and move your feet at a moderate pace as if you were walking
outdoors
Note: by raising your knees higher you can significantly increase your heart rate
MEDICINE BALL SIDE PASS
Partners should be sitting on a mat facing back-to-back (not touching)
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EXERCISE INSTRUCTIONS
Knees bent, feet flat on the floor and sitting up straight
Partner 1 will pass the medicine ball with both hands by twisting their body toward
Partner 2
Partner 2 will pass the medicine ball back to partner 1 by twisting their body
The partners should continue to pass the ball to each other by twisting only their core
and using both of their hands on the ball at all times
MEDICINE BALL TWISTS
Sitting on the floor, hold the medicine ball with both hands
Twist your body, touching the medicine ball on the floor on both of your sides, back and
forth
Keep your feet planted on the mat
If extra intensity is desired, lift your feet up off the floor and balance them in front
Note: if you are experiencing lower back pain, keep your feet on the ground
MOUNTAIN CLIMBERS
Begin in push-up position on toes
Bring one knee forward to your chest and then back to its original position
Repeat the motion at a good pace, alternating legs
ONE FOOT HOP
Stand up straight balancing on one foot
Hop up and down without letting the other foot touch the floor
Switch legs
PUSH UP
Begin facing the ground with arms extended, hands shoulder width apart and legs
straight, toes touching the floor
Keep your back straight
Engage your abdomen, pulling your belly button toward your spine
Lower yourself, bringing your chest as close as you can to the floor
Keep your body from touching the floor
Push yourself away from the floor back up into the starting position
MODIFIED PUSH UP
Begin facing the ground with arms extended, hands shoulder width apart and knees
touching the floor
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EXERCISE INSTRUCTIONS
Keep your back straight
Engage your abdomen, pulling your belly button toward your spine
Lower yourself, bringing your chest as close as you can to the floor
Keep your body from touching the floor
Push yourself away from the floor back up into the starting position
REVERSE LUNGE
Stand with your feet shoulder width apart
Step backward with one foot, bending the knee 90 degrees
Lower the back knee until it is nearly touching the ground
Note: the front knee should be directly above the toes, not further
Return to the starting position by pushing upward with the front leg
SEAL JACKS
Stand with your feet together, arms straight out to the sides at shoulder height
Jump, clapping your hands in front of your chest and spreading your feet
Without pausing, quickly return to the starting position
SHAKY WHEEL
Stand with feet hip width apart and knees slightly bent
Bring your arms in front of your body, bent as if you were holding onto a steering wheel
Simulate moving the wheel, shakily from side to side, back and forth
SHUFFLE SPRINT
Stand in one spot
Begin moving your arms and feet at an extremely fast pace as if you were sprinting
outdoors
SIDE LUNGES
Stand with your feet shoulder width apart
Step to the side bending your knee 90 degrees into a squat-like position
Return to the starting position by pushing upward with the side leg
Alternate between legs
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EXERCISE INSTRUCTIONS
SIDE PLANK
Beginning in the push-up position (on knees or toes), lower your body weight onto your
forearms
Turn your body onto one forearm and stack your feet
Your arm should be directly beneath your shoulders and your elbow pressed against the
floor
Raise your arm up toward the ceiling while maintaining your balance, looking toward
the ceiling
Engage your abdomen, pulling your belly button toward your spine
Your body should make a straight line from your heels to the back of your head
SIDE-TO-SIDE JUMP (feet together)
Begin standing with your feet together
Jump to the right, landing with both feet together
Jump to the left, landing with both feet together
Try to jump as high as you can
SINGLE LEG CHOPS
Stand and hold a medicine ball with both hands
Raise ball above head with arms bent
Lower ball toward floor at a moderate pace while raising one of your legs out behind
you
Continue to raise and lower ball, alternating legs
SINGLE LEG DEADLIFT
Begin by standing up straight with both feet flat on the ground
Bending at the hips, begin lowering your arms down toward your feet
Keep one foot on the ground and raise the opposite foot behind you
Be sure to keep your spine and your back leg relatively straight while bending
Stand back up straight without placing your foot back on the floor, and alternate legs
Note: to modify this exercise, hold on to a sturdy surface such as a chair for help with
balance
SIT UP (stability ball)
Sit on the stability ball with your feet flat on the floor
Slowly begin walking your feet forward, resting your back on the ball
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EXERCISE INSTRUCTIONS
Knees are bent to about 90 degrees
Thighs should be parallel to the floor and feet shoulder-width apart
Place your hands beside your head
Sit up half way, while engaging your abdominal and core muscles
SIT UP
Lay on the floor with knees bent and feet flat on the floor
Cross arms over your chest in an “X” formation
Sit all the way up, bringing your elbows to your knees while engaging your abdominal
muscles
Lower yourself back down
Note: to modify this exercise, have someone gently stand on your toes
SQUAT
Start with both arms extended in front of you at shoulder level
Position your feet shoulder width apart
Tighten your abdominal muscles, pushing your belly button toward your spine
Lower your body until your thighs are parallel to the ground
Do not lift your heels from the ground
Keep your knees in line with your toes
Tighten your buttocks and leg muscles
As you lower yourself, breathe in and when you straighten up, exhale
TIP: mimic the action of sitting in a chair
SQUAT AND BACKWARD KICK
Stand feet shoulder width apart
Hold hands up at chest height with bent elbows
Tighten your abdominal muscles, pushing your belly button toward your spine
Lower your body until your thighs are parallel to the ground
Lift one leg and kick backwards
Tighten your buttocks and leg muscles
Alternate between legs
SQUAT AND JAB
Start with both arms extended in front of you at shoulder level
Position your feet shoulder width apart
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EXERCISE INSTRUCTIONS
Tighten your abdominal muscles, pushing your belly button toward your spine
Lower your body until your thighs are parallel to the ground
Punch your arm in front of you
Tighten your buttocks and leg muscles
Alternate between arms
SQUAT AND JIVE
Lower yourself to half-squat, your legs slightly wider than shoulder width
Keep fists held in front of your face
Shift your body weight to your left leg
Straighten your right leg and tap it to the side
Reverse the movement and repeat on the opposite side, shifting back and forth
SQUAT AND UPPERCUT
Start with both arms extended in front of you at shoulder level
Position your feet shoulder width apart
Tighten your abdominal muscles, pushing your belly button toward your spine
Lower your body until your thighs are parallel to the ground
Punch your arm upwards toward to ceiling
Alternate between arms
SQUAT JUMPS
Stand with feet shoulder width apart
Tighten your abdominal muscles, pushing your belly button toward your spine
Lower your body until your thighs are parallel to the ground
Push off from both feet and jump up
SQUAT WITH OVERHEAD PRESS
Stand with your feet shoulder width apart and hold your medicine ball with both hands
at chest height
Tighten your abdominal muscles, pushing your belly button toward your spine
Squat by lowering your body until your thighs are parallel to the ground
As you push back up to the standing position, raise the medicine ball up over your head
SPRINKLER
Stand with feet shoulder width apart
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EXERCISE INSTRUCTIONS
Extend one arm straight out at chest height
Touch your ear with your other hand, elbow out
Twist your body in a small jerky movement as far as you can in one direction
Keep your feet planted
Repeat in opposite direction as if you were a sprinkler
STAR JACKS
Stand with your feet together
Arms are together stretched out in front of you at chest height
Jump while spreading feet apart and raising arms up over head
Without pausing, quickly return to the starting position
SUMO SQUAT
Start with both arms extended in front of you at shoulder level
Position your feet wider than shoulder width apart
Tighten your abdominal muscles, pushing your belly button toward your spine
Lower your body until your thighs are parallel to the ground
Do not lift your heels from the ground
Keep your knees in line with your toes
Tighten your buttocks and leg muscles
As you lower yourself, breathe in and when you straighten up, exhale
TIP: mimic the action of sitting in a chair
TOE TOUCHES
Stand with your feet together
Keep your legs straight and bend at the waist
Try to touch your toes, right hand to left toes
Return to standing position and repeat, alternating sides
TUCK JUMPS
Stand with knees slightly bent with your feet shoulder width apart
Jump straight up in the air as high as you can, bringing your knees to your chest
UP-DOWNS
Begin in a standard push-up position (from knees or toes)
Arms fully extended
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EXERCISE INSTRUCTIONS
Lower yourself down to both forearms, making sure the elbows are under the
shoulders
Push yourself back to the start position with your arms fully extended
Keep your abdomen engaged and your body in a straight line
WALL PUSH UP
Stand facing a wall
Hands are on the wall in front of you at shoulder height
Bending at the elbows, lower your body towards the wall
Push your body back up
WALL SQUAT/SIT
Stand and lean your back against the wall
Slide your body down by bending your knees at about a 90 degree angle
Hold this position
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