Full-Body Workout (Hourglass)

1. Shoulder-width stance. Tight core and flat back. Bend at the knees and hips. Lower yourself. Arms fully extended. Chest up and gaze straight ahead.
2. Bring knees in and shoulders up. Drive hips forward. Keep the bar close to your body. Forcefully exhale and perform a full extension of the knees and hips.
3. Use the momentum to bring elbows high. Rotate your elbows around and under the bar. Rack the bar across the front of your shoulders.
4. Press the barbell above your head. Lower the bar.

1. Stand with your feet shoulder-width apart with dumbbells above your shoulders.
2. Squat down keeping your back flat and your knees over your toes.
3. Push through your heels to return to standing while pressing the dumbbells overhead with arms fully extended.
4. Return to starting position and repeat.

1. Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
2. Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can.
3. At the bottom, reverse direction and stand by extending your knees and hips and pushing down through your heels. As you do so, press both kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.
4. As you begin the next repetition, return the weights to the shoulders.

• With water bottles at your sides, stand with your feet slightly wider than shoulder-width apart and feet pointing slightly outward. Look straight ahead.
• Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
• With an explosive but controlled movement, push up through your heels and press the water bottles above your head as you return to standing position.
• Still standing, slowly lower the water bottles down to your chest and then down to your sides by extending your arms.
• Repeat.

1. With a dumbbell in each hand in a neutral grip,  lie face down on an incline bench. Your palms should be facing inwards.
2. Extend your arms out in front of you so that they are at right angles to the bench. Keep your legs stationary but with pressure on the balls of our feet and toes. This is the start position.
3. Keeping a slight bend in your elbows, move the weights  away from each other  in an arcing motion exhaling as you do so.
4. Continue expanding your arms until they are parallel to the floor.
5. Hold and squeeze your shoulder blades together
6. Return to the starting position inhaling as you do so.
7. Repeat .

1. Begin by holding a pair of dumbbells and standing with a braced core. Bend at the knees slightly and lean forward from the hips. Maintain a flat back throughout.
2. Keeping your elbows slightly bent throughout the movement, lift the dumbbells up and out to the side. Be sure to focus the contraction in the back of the shoulders.
3. Pause at the top of the movement then slowly bring the dumbbells to the starting position.

1. Adjust the cables so that the handles sit at chest height.
2. Grip the handle, across your body in a neutral grip, with both hands.
3. Keeping only a slight bend at your elbow, pull the cable back across your body using the muscles in your back.
4. Hold the flexed position for a full second before allowing the cable to pull you slowly back to the starting position.

1. Adjust the seat on the Rear Delt Machine so that your chest is against the padding and the handles are at shoulder level. Tighten your core throughout the movement.
2. Holding on to the handles in front of you, engage your rear delt muscles (back of the shoulder). Pull the weight, focusing all of the tension in your shoulder muscles.
3. Pause when the handles are at your sides then slowly return to the starting position. Do not allow the plate to touch the weight stack.

1. Begin by holding a pair of water bottles and standing with a braced core. Bend at the knees slightly and lean forward from the hips. Maintain a flat back throughout.
2. Keeping your elbows slightly bent throughout the movement, lift the water bottles up and out to the side. Be sure to focus the contraction in the back of the shoulders.
3. Pause at the top of the movement then slowly bring the water bottles to the starting position.

1. Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip.
2. Hold your arms fully extended by your side, with your palms facing in to your body.
3. Keep your elbows close to your sides. This is the start position.
4. Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Exhale as you do so.
5. Hold for a count of one while squeezing your shoulder muscles.
6.  Return to the start position in a smooth controlled movement inhaling as you do so.
7. Repeat.

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1. Sit on a bench, holding a dumbbell in each hand. Your hands should be at your sides.
2. Maintain a flat back and tight core. Look straight ahead during the movement.
3. Be sure to maintain a slight bend in your elbows at all times.
4. Extend your arms out to the side and guide the weight up. Your arms should come to parallel with the floor.
5. Pause, slowly lower the weight back to the starting position. Repeat.

1. Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
2. Maintaining a slight bend in the elbows at all times, slowly raise your arms up from the sides of your body. Be sure to favor the front as you lift.
3. Once your arms reach parallel with the floor, pause, feel the contraction, and slowly lower back down.

1. Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
2. Place your hands lightly on either side of your head.
3. Keep your elbows in  so that they are parallel to your body.
4. Push your back down flat into the floor to isolate your abdominal muscles.
5. Gently curl your shoulders forward and up off the floor.
6. Continue to push down into the floor with your lower back.
7. Raise your shoulders about four to six inches only.
8. Hold and squeeze your abdominal muscles for a count of one.
9. Return to the start position in a smooth movement.

1. Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
2. Fully extend your arms down the side of your body, palms facing in. This is the start position.
3. Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
4. Return to the starting position smooth motion, inhaling as you do so.
5. Repeat the movement, this time to your left side.
6. When you have completed the movement on both sides, you have done one repetition.
7. Repeat.

1. Lay on a yoga/exercise mat or towel with your back flat on the floor and your legs straight and in the air with the soles of your feet facing up.
2. Outstretch your arms above your chest so that they run parallel to your legs.
3. Lifting your shoulders off the floor, reach up and touch your toes with your fingertips.
4. Lower your shoulders back to the floor to complete one rep.

1. Lie face up with your legs straight and a swiss ball between your ankles.
2. Raise your shoulders and head slightly off the floor and keep your arms reached down at your sides with hands hovering just off the floor, palms facing down.
3. Engage your abs, squeeze your inner thighs and ankles into the ball and lift your legs up to a 45-degree angle.
4. Slowly lower the ball down until it gently touches the floor.

1. Stand a dumbbell on one of its plates about 2 feet away from the edge of a bench and sit comfortably on the edge of that bench, using you hand-grip for support. Fully extend your legs towards the dumbbell.
2. Using your amazing foot-eye coordination, pin each foot underneath the top plate of the standing dumbbell, on either side of its bar.
3. Bring your knees in towards your chest, taking care not to drop the dumbbell in the process, and hold them as close as you can to your chest for 1 second.
4. Extend the legs back down towards the floor to the starting position.

1. Lay on a mat with your arms flat by your sides and your glutes, hamstrings, and calves all resting on a Swiss ball.
2. Pull your heels into the Swiss ball allowing you to ‘grip’ the ball between your heels and glutes.
3. Putting pressure on your arms, roll your lower body back so that your glutes and lower back leave the ground with the Swiss ball held tightly.
4. Lower your back and glutes slowly back to the ground to complete one rep.

Note – Take care not to lower yourself too quickly, this may cause the Swiss ball (with you attached) to bounce in a strange manner.

1. Lie face down on a hyper extension bench with your upper thighs and lower hips on the support pad. You must be able to bend at the waist freely.
2. Lock your ankles under the footpads.
3. Start with your body in a straight line head to toe.
4. Place your arms across your chest, behind or at the side of your head.
5. Slowly bend forward by relacing your, back and abdominal muscles.
6. Continue as far as possible without rounding your back or raising your thighs from the support pad. You should feel a slight stretch in your hamstrings.Hold for a count of one.
7. Return to the start position by contracting your back and abdominal muscles until your body is once again straight. Do not arch your back up at the end of the movement. Pause and repeat.

As your strength and flexibility increase, you can hold a weight plate against your chest for extra resistance.

1. Lie face down on a mat, with your arms fully extended above your head and your legs fully extended behind you.
2. Lift your chest, arms and legs off the floor by arching your back. Only the tops of your quads and your lower abdomen should be in contact with the floor.
3. Hold for a count of 2 while squeezing your abdominals and obliques.
4. Return to the starting position for a count of one, then repeat.

This exercise can be done using one arm and it's opposite leg at a time. For example, right arm and left leg raised while your left arm and right leg remain on the floor. This method of execution allows you to use the free hand to push down on the floor to lift your chest higher from the ground.

1. Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
2. Fully extend your arms down the side of your body, palms facing in. This is the start position.
3. Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
4. Return to the starting position smooth motion, inhaling as you do so.
5. Repeat the movement, this time to your left side.
6. When you have completed the movement on both sides, you have done one repetition.
7. Repeat.

1. Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
2. Place your hands lightly on either side of your head.
3. Keep your elbows in  so that they are parallel to your body.
4. Push your back down flat into the floor to isolate your abdominal muscles.
5. Gently curl your shoulders forward and up off the floor.
6. Continue to push down into the floor with your lower back.
7. Raise your shoulders about four to six inches only.
8. Hold and squeeze your abdominal muscles for a count of one.
9. Return to the start position in a smooth movement.

1. Stand up straight with a tight core and flat back.
2. Position your feet wider than shoulder-width. Your toes should be facing out diagonally.
3. Holding a dumbbell with both hands in front of you, look straight ahead and bend at the knees while driving your hips backward. Your knees should be following your toes in a diagonal line.
4. Complete this wide stance squat by having your thighs come parallel with the ground.
5. Pause and slowly return to the starting position without locking your knees.
6. Repeat.

1. Set a barbell on a rack at your shoulder height.
2. Step under the bar and rest the back of your shoulders against the bar. Do not put the bar on your neck.
3. Hold on to the bar using an overhand grip so that your palms are facing forward.
4. Lift the barbell off the rack by pushing up with your legs while straightening your torso.
5. Step away from the rack and position your legs in a wider than shoulder width position and with your toes slightly pointed out.
6. Keep your head up and look straight ahead at all times, as looking down will put you off balance.
7. Ensure your back is straight. This is the start position.
8. As you inhale, slowly lower the bar by bending your knees while keeping a straight posture with your head up.
9. Continue down until the angle between you upper legs and calves is slightly less than 90-degrees . As a guide, the front of your knees should be in line with your toes. Do not allow your knees to extend out beyond your toes.
10. Hold for a count of one.
11. As you exhale, raise the bar back to the start position, by pushing through your heels as you straighten your legs.
12. Pause for a count of one.
13. Repeat.

This is an exercise which carries some risk. If you have back issues, substitute this exercise for the dumbbell squat or leg press instead. Never slouch your back forward as this can cause back injury. This exercise is best performed inside a squat rack for safety purposes.

1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
3. Pause for one second.
4. Pushing up from your heels, raise back up to starting position and repeat.

1. Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
2. Lower the safety bars holding the weighted platform  and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
3. Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
4. Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
5. Repeat.
6. After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.

Always check to make sure that when you re-rack the weight the platform is securely locked.

1. Begin by standing with dumbbells in hand at your sides.
2. Place your feet hip-width apart.
3. Take a big step to the right with your right foot, keeping your arms straight.
4.  Land with your heel followed by the rest of your foot and flex the right knee so that you lower your hip and body until your knee and hip are at a 90 degree angle. Keep your left leg only slightly angled.
5. Return to the starting position by extending your right hip and knee. Once they are straight, bring your foot back in to a standing tall position.

1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
2. Keep your shoulders back. And your back straight.
3. Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle.
4. Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.
5. Return to the start position by slowly straightening your legs and raising your body back to a standing position.
6.  Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.

Do not let your knee travel past your toes in the down position as this can cause instability and injury.

1. Stand up straight while holding two dumbbells. Maintain a tight core and flat back as you carefully place your right foot on top of a bench behind you with toes facing down. 
2. Bend at the front knee as you drop the back knee, maintaining perfect form. Front knee should not go over the toes.
3. Allow your thigh to come to parallel with the floor.
4. Pause then slowly return to the starting position without locking out your knee.
5. Repeat then switch sides once set is complete.

1. Place a bench in front of you. Hold a pair of dumbbells and stand facing the bench. Brace your core and keep your gaze straight ahead.
2. Bring your right knee up and step up on to the bench. Placing all of the effort in your right leg, bring your body up into a standing position on the bench.
3. Slowly lower yourself to the starting position and switch legs.

1. Stand straight, your feet shoulder width apart, while holding a dumbbell in your left hand with your palm facing in to your body.
2. Place your right hand on your waist, palm facing in. This is the start position.
3. Keeping your back and head straight, bend only from your waist to the right. Inhale as you bend.
4. Continue as far as possible, then hold for a count of one.
5. Return to the start position, exhaling as you do so.
6. Repeat the movement this time bending to the left and returning to the start position.
7. Complete all repetitions holding the dumbbell with your left hand before changing hands.

This exercise can be performed with a kettlebell or a plate weight.

1. Lie on a padded surface on your left side. Stack your legs and bring your right hand behind your head. Lie your left arm in front of you or across your body. Brace your core.
2. Pulling from the obliques, bring your elbow up and towards your feet. Do NOT pull yourself with your hand.
3. Pause and feel the contraction in your obliques then slowly return to the starting position.

1. Stand with your side to the cable machine. Grab the handle with the opposing hand first. Keep a flat back and tight core throughout the movement. Squat down by bending your knees and driving your hips back.
2. Keeping your feet in position, rise and twist the weight to the opposite side of your body.
3. Pause, contract the muscle and slowly return to the starting position.

1. Adjust the pulley lever to be above you. Stand next to a pulley machine with your left side. Grab the handle with both hands. Brace your core and separate your feet to outside of shoulder width.
2. Begin the movement by twisting with your obliques to pull the handle down and across your body.
3. Once the handle is on the right side of your body, pause and slowly return the handle to the starting position.

1. Secure a firm grip with both hands on an appropriately weighted dumbbell. Place your feet shoulder-width apart. Begin by moving the dumbbell up and over towards your right side.
2. Twist your body to bring the dumbbell down and to the left. Bend at the knees and drop your hips slightly. Make the motion of placing the dumbbell on the ground.
3. Repeat the movement, taking the dumbbell back up and overhead. Keep your arms straight throughout.

1. Stand with your feet no wider than shoulder width apart and hold the medicine ball with one hand at either side in front of your chest.
2. Rotate your body from the waist up to the left side and raise the medicine ball over your left shoulder, not quite fully extending your arms. Be sure to get extra reach by pointing your right toe.
3. Using a chopping motion, bring the ball diagonally across the front of your body so that the ball ends on the outer side of your right shin.
4. Bring the ball straight up the right side of your body and again move diagonally across your body once again to complete the motion.