How to Perform Bicycle Crunches: Lie flat on your back on a mat or the floor. Place your hands behind your head, lightly supporting your head with your fingers, but avoid pulling on your neck. Lift your legs off the ground and bend your knees to form a 90-degree angle with your thighs parallel to the floor. Begin by bringing your right elbow toward your left knee while simultaneously straightening your right leg, as if you're pedaling a bicycle. As you do this, twist your torso to bring your left shoulder off the ground, trying to touch your left elbow to your right knee. Then repeat the movement on the other side, bringing your left elbow toward your right knee. Continue alternating sides in a pedaling motion, as if riding a bicycle, while keeping your core engaged. Complete the desired number of repetitions on each side. Benefits: Targets the rectus abdominis (front of the core) and the obliques (sides of the core). Helps improve core strength and endurance. Engages multiple muscle groups in the abdominal area. Tips: Keep your lower back pressed into the floor to prevent arching. Focus on controlled and deliberate movements rather than speed.

How to Perform a Plank Jump: Start in a traditional plank position, with your hands on the ground and your elbows directly beneath your shoulders & your shoulders protracted. Keep your body in a straight line from head to heels, engaging your core muscles, squeezing your glutes in place. From this plank position, explosively jump your feet forward, landing them just in or outside of your hands. Jump your feet back to the starting plank position, maintaining a straight line from head to heels throughout the movement. Repeat this jumping motion for the desired number of repetitions. Benefits: Strengthens the core, including the abdominals, obliques, and lower back. Enhances cardiovascular fitness due to the jumping component. Also targets the shoulders, chest, and legs. Tips: Focus on maintaining a stable plank position while performing the jumps. Keep your core engaged and your body aligned throughout the exercise.

How to Perform Laying Down Leg Raises: Lie flat on your back on a mat or the floor. Place your hands palms-down under your hips for support, or you can keep your arms by your sides or behind your head if you're more advanced. Keep your legs straight and together. Engage your core muscles by pressing your lower back into the floor. Slowly lift both legs off the ground, keeping them straight. Raise your legs until they are 40degrees off the floor or all the way up if you want to get your hips off the floor as well. Lower your legs back down toward the floor, but do not let them touch the ground. Repeat the lifting and lowering motion for the desired number of repetitions. Benefits: Targets the lower abdominal muscles. Helps improve core strength and stability. Requires minimal space and equipment. Tips: Keep your movements slow and controlled to maximize muscle engagement and minimize strain on your lower back. Avoid arching your back during the exercise by keeping your core engaged.

How to Perform an Abducting Glute Bridge with a Resistance Band: Lie on your back with your knees bent and feet flat on the ground. Place a resistance band around your thighs, just above your knees. Lift your hips off the ground by squeezing your glutes and pushing through your heels until your body forms a straight line from shoulders to knees. While holding the bridge position, push your knees outward against the resistance band, engaging your gluteus medius. Maintain this outward pressure for a few seconds, then release and repeat. Lower your hips back to almost touch the ground and repeat the exercise for the desired number of repetitions. Benefits: Targets the gluteus medius for improved hip stability. Strengthens the outer glutes, helping with hip abduction. Can help alleviate hip and lower back pain caused by muscle imbalances. Tips: Keep your core engaged and maintain a neutral spine. Ensure consistent tension on the resistance band throughout the exercise.

How to Perform a Single-Leg Glute Bridge: Lie on your back with your knees bent and feet flat on the floor. Lift one leg off the ground, extending it straight in front of you. Press through the heel of your grounded foot to raise your hips off the ground. Squeeze your glutes at the top while maintaining a straight line from your shoulders to your raised knee. Lower your hips back down without touching the ground, then repeat for the desired number of repetitions. Benefits: Strengthens and sculpts the glute muscles. Improves balance and stability. Targets each glute individually, addressing muscle imbalances. Tips: Keep your core engaged and maintain a straight line from your shoulders to your extended knee. Avoid arching your lower back; keep it in a neutral position.

How to Perform a Bulgarian Split Squat: Stand in front of a bench or step, facing away from it. Extend one leg behind you and place the top of your foot on the bench. Keep your chest upright and shoulders back. Lower your body by bending your front knee until your thigh is parallel to the ground or as far as your flexibility allows. Press through your front heel to return to the starting position keeping your hips even throughout. Repeat for the desired number of repetitions on one leg, then switch to the other leg. Benefits: Strengthens the lower body, including the quadriceps, hamstrings, and glutes. Improves balance and stability. Allows for unilateral training, addressing muscle imbalances. Tips: Ensure your front knee stays aligned with your ankle during the movement. Keep your core engaged to maintain balance.

How to Perform a Back Lunge: Start by standing with your feet hip-width apart and your hands on your hips or at your sides. Take a step backward with your right foot, keeping hip distance as you lower your body into a lunge position. Bend both knees to create two 90-degree angles with your legs. Your front knee should be directly above your ankle, and your back knee should hover just above the ground. Keep your upper body upright and your chest up. Push through your front heel fully engaging your core to return to the starting position. Repeat the movement on the opposite leg by stepping back with your left foot. Benefits: Strengthens the muscles of the legs and glutes. Improves balance and stability. Enhances lower-body flexibility. Tips: Ensure that your front knee stays aligned with your ankle during the lunge. Engage your core for stability.

How to Perform a Side Lunge: Begin by standing with your feet together, arms at your sides or in front holding a weight, and your chest up. Take a wide step to the side with your right foot while keeping your left foot in place. As you step to the side, bend your right knee and shift your body weight toward your right foot, lowering your hips down and back. Keep your back straight and chest up as you lower yourself into a lunge position. Your right knee should be bent at a 90-degree angle, and your left leg should remain straight. Push through your right heel to return to the starting position. Repeat the movement on the opposite side by stepping to the left. Benefits: Strengthens the muscles of the legs and glutes. Increases hip flexibility. Enhances lateral stability. Tips: Keep your knee in line with your toes and avoid letting it extend past your toes to protect your knee joint. Engage your core for balance and stability.

How to Perform a Squat Jump: Begin in a standing position with your feet shoulder-width apart. Perform a squat by hinging your hips back and bending your knees, lowering your bum toward the ground as if sitting back into an imaginary chair. As you reach the lowest point of the squat, explosively push through your heels to jump vertically into the air. Extend your hips and knees fully during the jump, reaching for maximum height. Land softly by bending your knees and hips, absorbing the impact with a slight knee bend. Immediately transition into the next squat jump, or take a moment to recover before continuing the exercise. Benefits: Increases leg strength and power. Enhances cardiovascular endurance. Engages multiple muscle groups, including quads, hamstrings, and glutes. Tips: Maintain proper squat form throughout the movement. Land softly to minimize stress on your joints.

How to Perform a Resistance Band Deadlift with Rear Anchor: Attach one end of a resistance band to a sturdy anchor point behind you, such as a secure post or railing. Stand either facing the anchor point (to engage the lats more) or away from it (to engage the delts more), with your feet hip-width apart and your toes slightly turned outward. Hold the other end of the resistance band in both hands, positioning them in front of your thighs. Keep your back straight, chest up, and core engaged. Hinge at your hips and bend your knees slightly to lower your body while keeping the resistance band taut. Maintain a neutral spine as you lower yourself, allowing the resistance band to provide tension. Push through your heels, straighten your hips and knees, and stand up while pulling the resistance band upward with straight arms. Squeeze your glutes at the top of the movement. Slowly lower your body back down, hinging at your hips, bending your knees, & keeping arms straight. Complete the desired number of repetitions. Benefits: Strengthens the posterior chain muscles, including the glutes, hamstrings, and lower back. Engages the core for stability and balance. Provides a different angle of resistance compared to traditional deadlifts. Tips: Maintain proper form with a neutral spine throughout the exercise. Ensure that the anchor point is secure and can withstand the resistance. Choose an appropriate resistance band to match your fitness level and goals.

How to Perform a Resistance Band Pallof Press: Attach a resistance band to a sturdy anchor point or use a band with handles. Stand perpendicular to the anchor point with the band at chest height. Grasp the band with both hands and step away from the anchor point to create tension in the band. Stand with your feet shoulder-width apart and your side facing the anchor point. Hold the band close to your chest with both hands. Brace your core and maintain an upright posture. Extend your arms fully in front of you, pressing the band away from your chest. Hold this extended position for a few seconds while resisting the band's pull. Slowly return your hands to your chest to complete one repetition. Perform the desired number of reps, then switch sides to work the opposite side of your core. Benefits: Strengthens the core, including the abdominals and obliques. Enhances stability and balance. Reduces the risk of lower back pain and injury. Tips: Keep your core engaged and maintain a stable grounded stance throughout the exercise.

How to Perform Knee Pushups: Begin in a hands-and-knees position with your knees on the ground, hip-width apart, and your hands placed slightly wider than shoulder-width apart. Lower your upper body toward the ground by bending your elbows while keeping your back straight and your core engaged. Continue lowering your chest until it's just above the ground or as far as your strength allows. Push through your hands to lift your upper body back to the starting position. Repeat the movement for the desired number of repetitions. Benefits: Builds upper body strength, particularly in the chest, shoulders, and triceps. Offers a less challenging option for individuals who are working toward full pushups. Provides a good starting point for beginners or those with limited upper body strength. Tips: Maintain a straight line from your head to your knees throughout the movement. Focus on controlled and deliberate motions to ensure proper form. Start with a manageable number of repetitions and gradually increase as you progress.

Great as a finisher for an extra burn.

How to Perform a Single-Leg Hop: Begin by standing on one leg with the other leg slightly elevated and the knee bent. Keep your chest up, shoulders back, and core engaged for balance. Using the strength of the standing leg, push off the ground to propel yourself into the air. As you jump, extend your bent knee and swing your arms forward for momentum. Land softly on the same leg, absorbing the impact by bending your knee. Maintain your balance and stability on the landing. Repeat the hop for the desired number of repetitions on one leg before switching to the other. Benefits: Strengthens the leg muscles, including the quadriceps and calf muscles. Enhances balance and proprioception. Improves explosive power and agility. Tips: Start with small hops and gradually increase the height and distance as you become more comfortable. Focus on landing softly to reduce stress on your joints.

How to Perform a Front Foot Elevated Split Squat: Stand facing a bench or little platform with your feet hip-width apart. Elevate the top of one foot on the bench, with the other foot positioned about a step behind you. Keep your hips aligned maintaining a strong core. Lower your body by bending both knees until your front knee is bent at a 90-degree angle, and your rear knee hovers just above the ground. Push through your front heel and back toes to return to the starting position. Repeat the movement for the desired number of repetitions on one leg before switching to the other. Benefits: Strengthens the muscles of the legs and glutes. Enhances balance and stability. Offers a deeper and more targeted range of motion compared to the standard split squat. Tips: Ensure that your front knee stays aligned with your ankle during the squat. Keep your core engaged for balance.

Tilt head to one side, getting an extra stretch by pulling lightly with your hand in the direction of your shoulder. Repeat for the other side. Bring your chin to your chest and pull lightly on the back of your head.

Circling head backwards in both directions and then forward in both directions. Making big circles forward and then back with shoulders.

Circling arms backwards and then forwards. Retracting shoulders with straight arms above your head.

Downward dog, upward dog stretching all of the posterior and anterior chain. Knees on the ground hip width, reach opposing arms behind you and protract your chest as you lean back. Grab ankles for support and lean your head back.