Full Body Moves

1. Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your hands together for balance.
2. Step directly to the left, leaving your right foot in place. Bend the left knee and pause once the upper left thigh is parallel to the ground. Your right leg should be completely straight.
3. Contract the hamstring muscle then push off the ground to return to the starting position. Repeat on the right side. Alternate this movement.

1. Stand with your feet in a wide stance, with your toes slightly pointed outwards – like a sumo wrestler. Hold your hands together in front of your chest.
2. Keeping your back straight, lower your body towards the ground by bending your knees.
3. As you reach a fully squatting position (legs are bent at a 90-degree angle), hold the pose for 1 second before driving your feet into the floor and slowly push your body back up to the starting position.
4. For a bonus, tense your glutes at the top of the movement.

1. Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position.
2. Step forward with either leg in a long stride. Keep your other foot in place behind you.
3. Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement.
4. Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee)
5. Hold for a count of one.
6. Push down through your front heel and extend both knees to return to the start position.
7. Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.
8. Repeat.

Try to keep your hands on your hips at all times, using your obliques to keep your balance.

1. Get into plank position and place hands wide apart, supporting your body on your toes. Your body should be straight and elbows extended. Keep abs engages and hips lifted off the floor.
2. Allow the elbows to flex and lower your chest to the floor.
3. Pause and then repeat.

1. Get into position by placing your hands flat on the floor, directly below your shoulders.
2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
3. Hold your body up and keep your back straight by tightening your abdominal muscles.
4. Your neck and head should be bent slightly back.
5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
7. Repeat.

1. Standing on something soft, such as an exercise mat, place both hands behind your head and gently bring your right knee down to the ground.
2. Follow with your left knee so that you are kneeling on the mat, with your hands behind your head and your back nice and straight.
3. Lift your right knee up placing your right foot in front of you. Bring your left foot forward and drive upward through your right heel to bring you back to starting position.
4. Repeat the same movement, but leading with your left leg.

1. Lying face down, place your hands below your shoulders and your feet directly behind you. Brace your core and maintain a flat back. Shift your left hand slightly above shoulder height while you shift your right hand back towards your ribs.
2. Push yourself up to the starting position, feeling the contraction in your core, chest, and shoulders.
3. Slowly lower yourself and once your upper arms are parallel with the floor, pause, and return to the starting position. Repeat by switching the hand positions.

1. Get into position by placing your hands flat on the floor, directly below your shoulders.
2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
3. Hold your body up and keep your back straight by tightening your abdominal muscles.
4. Your neck and head should be bent slightly back.
5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
7. Repeat.

1. Sit on the floor with your feet in front of you and hands behind you. Your fingers can be pointed towards the side or behind you. With your feet on the floor, lift your hips skyward. Pause when your body is parallel with the floor.
2. Focusing on contracting the core first, bring your right hand up while simultaneously lifting your left leg up. Touch your right hand to your left toes.
3. Slowly return to the elevated position and switch sides. Bring your left hand to your right toes. Keep alternating back and forth.

1. Lie down on a padded surface. Have your arms extended above your head with your feet straight out in front of you. Point the toes down and forward.
2. Begin the movement by contracting the core. Simultaneously, move the hands and feet up. Keep the legs and arms straight.
3. With your gaze straight ahead, bring your chest and legs off of the ground, focusing all of the tension in your core. Hold this position for as long as you can. Afterward, slowly return to the starting position.

1. Lay on a yoga/exercise mat or towel with your arms outstretched, palms down, either side of your body (your body should look like a perfect T from above).
2. Simultaneously lift both arms off the ground to semi-full flexion and pinch your upper back together; hold for a full second.
3. Slowly lower both arms back to the ground to complete a full rep.

1. Grab on to a secured TRX band with each hand. Bring your feet together. Stand up completely straight while bracing the core. Extend your arms up directly in front of you and slowly lean back, letting the TRX band support you.
2. Bring your arms out to each side, allowing your upper back and lower traps to pull you back up to a standing position. Again, maintain a completely straight posture.
3. Immediately, reverse the movement, slowly bringing your arms together as you lean back.

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 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. 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. Stand tall with your legs extended straight.
2. Bend over from the hips and touch the floor with your palms flat on the floor.
3. Keep your legs straight as you walk your hands as far forward as you can. Don’t let your hips sag.
4. Take small steps and walk your feet to your hands.
5. Continue for the desired amount of repetitions and then straighten up to the starting position.

1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

1. Sit comfortably with your feet grounded, knees bent, and body upright.
2. Slowly lower your upper body backwards just enough to feel a strain on your abs.
3. From here throw a desired amount of left and right eye-level punches.

1. Stand tall with a tight core. Keep your gaze straight ahead. Bring your hands up to shoulder level. Make a tight fist with the thumb on the outside of your hand. Do not wrap your fingers around your thumb.
2. Begin in a left lead stance. Your left foot should be in front. Your right foot should be behind. Throw a left lead jab by extending your left hand straight out in front of you and immediately retracting.
3. Follow up the left jab with a right cross. Twist your foot and drive your right hip forward as you throw a straight punch with your back right hand. Alternate these two punches. Switch sides when finished with the prescribed repetitions.

1. Go into a standard push-up position, supporting your weight on your toes and hands. Your back is flat and your core is tight. Your hands should be directly beneath your shoulders.
2. Lower yourself into a push-up. Focus the tension in the chest.
3. As you descend, bring your right leg up and to the side. Try to touch the knee to the elbow. As you push yourself back up, return the leg to its original position. Repeat with the other side.

1. Get into position by placing your hands flat on the floor, directly below your shoulders.
2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
3. Hold your body up and keep your back straight by tightening your abdominal muscles.
4. Your neck and head should be bent slightly back.
5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
7. Repeat.

1. Get yourself in the push-up position with your hands flat on the ground just wider than shoulder width apart.
2. Ensuring that there is a straight line running from your neck to your heels, lift your right leg off the ground.
3. Keeping your right leg elevated, bend your elbows and lower your body towards the ground until your chest is about two inches away from the floor.
4. Push your body back to the starting position and then lower your right leg to the ground.
5. Repeat the motion with the left leg elevated.

1. Position yourself on all fours on a mat with your palms flat and shoulder-width apart. Place your knees hip-width apart and bend them at a 90 degree angle.
2. Try to relax your core so that your back and abs are in a natural position.
3. Maintain this posture as you raise your right knee and bring it as close to your chest as you can.
4. Now raise your right thigh out to the side, keeping the hips still.
5. Kick your raised leg straight back slowly until it is in line with your torso.
6. Reverse the movement to return to the starting position.

1. Lie on your right side on top of a yoga mat or other soft surface.
2. Brace your core and make sure your body is in a straight line. Keep your right hand on the ground and your left hand on your hip.
3. Slowly lift the left leg into the air, keeping it straight during the exercise.
4. Slowly lower your left leg. Complete the set then repeat with the other leg.

1. Stand on tip toes with your feet about shoulder width apart and your arms straight by your side.
2. Squat down nice and low (while leaning slightly forward) until your glutes touch or almost touch the backs of your legs.
3. Raise your arms straight out in front of you and push through your toes to drive your body back upwards.

1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.

1. Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
2. Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
3. Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.

1. Stand straight up with a tight core and flat back. Keep your gaze focused straight ahead as you step back with your right leg.
2. As you step forward into the starting position, launch the right leg into a front kick. Use the left side hand to touch your toe, if you are able to.
3. Return your right leg to the starting position. Repeat on other side. Keep alternating until you complete the set.

1. Stand straight – that’s the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.
2. Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.
3. On your next rep, step forward with your right leg. Continue to alternate back and forth—doing one rep with your left, then one rep with your right.

1. Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
2. Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
3. Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.

1. Keeping your back upright, take one step forward (around 1.5x a normal forward step).  
2. Lower your body into the lunge until the forward leg reaches a 90-degree angle bend.
3. As you lunge, strike forward with your opposite hand to a punch. Your back knee should only just hover from the floor.
4. Push upwards through the front leg and drive your body back to the starting position.

1. Stand straight – that’s the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.
2. Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.
3. On your next rep, step forward with your right leg. Continue to alternate back and forth—doing one rep with your left, then one rep with your right.

1. Stand upright with a tight core and flat back. Extend arms to chest level in front of you while holding the weight.
2. Step forward with one leg. Front thigh should be parallel with the floor. Drop the back knee.
3. Rotate the torso towards the leg that stepped out while keeping arms extended. Push back up to the starting position.

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

1. Stand straight with your feet hip width apart, arms fully extended and your hands by your sides.
2. Raise your left foot from the floor, extending your leg out in front of you.
3. As you do so, raise both arms out in front of you in a smooth arc for balance. This is the start position.
4. In a controlled movement, lower your body toward the floor by bending your right knee while pushing your hips back as if sitting down in a chair.
5. Continue this downward movement until your right thigh is parallel to the floor.
6. Hold for a count of one.
7. Return to the start position by pushing down through your right heel and straightening your leg. Lower your arms to the start position as you do so.
8. Repeat.

Beginner – this exercise can be completed by placing your hand on a chair, bench, parallel bar or other support to one next to you. Advanced – this exercise can be completed holding dumbbells down by your side, or a kettlebell to your chest to add resistance.

1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.

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. Stand against a wall with your feet at shoulder-width. Walk your feet out about 2 or 3 steps. There will be a bend in your knees.
2. Keep your core tight as you raise your hands up and next to your ears. Place your shoulders and arms against the wall.
3. Push your arms above you, maintaining contact with the wall. Slowly, lower your arms and immediately begin again.