Love Handles & Muffin Top Melter

1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

1. Hold one rope end in each hand out to your sides with the middle of the rope behind you.
2. Keep the rope ends even with your hips.
3. Rotate your wrists to swing the rope up over your head.
4. As the rope  swings down in front of and towards you, jump over the rope with both feet.
5. Continue rotating your wrists to swing the rope behind you, back up over your head to repeat.

You can vary the speed, use one leg,alternating legs and even the direction you swing the rope in to increase your stamina and coordination.

1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

• Stand up straight with your hands at your sides.
• Keep your back straight and your core tight.
• Forcefully press off the ground with the balls of both feet.
• Launch into the air and land softly on the balls of your feet.
• Focus the tension in the calf muscles, NOT the quadriceps.
• Repeat.

1. Begin jogging in place, lifting the knees as high as you can.
2. Try to lift your knees up to hip level but keep the core tight to support your back.
3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
4. Bring the knees towards your hands instead of reaching the hands to the knees!

1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

1. Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
2. Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
3. Continue this back and forth motion, keeping your arms swinging in motion.

1. Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
2. In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
3. Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
4. Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
5. Complete 1 full push up.
6. Jump your feet forward to just behind your hands.
7. Use an explosive motion to push through your heels and return to the start postion.
8. Repeat.

1. Lie face down on a padded surface. Place your hands beneath your shoulders and make sure your feet are extended straight behind you. Push yourself up into a classical Push-Up position. Keep your hips are slightly elevated. Tighten your core.
2. Keeping your gaze straight, push off the ground with your feet. Bending your knees, allow your feet to come up near your hands.
3. Immediately, push off the ground again with your feet, extending your legs straight behind you once again to the starting position.

1. Get into a push­up position with hands under shoulders and body straight from head to toes.
2. Engage your core and bend your elbows, keeping them in towards the body.
3. Lower your body towards the floor.
4. Straighten your arms and quickly jump the feet forward to outside of the hands.
5. Jump back to starting position.

1. Lie on a mat and position yourself in a plank position. Place your elbows on the floor beneath your shoulders. Your toes should touch the floor and your torso should be lifted in a straight line.
2. Engage your core muscles and lift one foot off the floor. Keep the rest of your body as still as you can. Your heel should lift until it is in line with your buttocks.
3. Slowly lower the leg to the starting position and repeat with the other leg.

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. Kneel on the floor on all fours and place the ab roller in front of you.
2. Grab hold of either end of the roller with each hand.
3. Engage your abs and slowly roll the roller forward in a straight line until your body stretches in a straight position.
4. Try to roll down as far as you can without touching the floor.
5. Inhale in as you roll down.
6. Pull yourself back to the starting position by exhaling and rolling back slowly. Maintain tight abs throughout the movement.

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. Lie flat on an exercise mat, extending your arms straight back behind your head.
2. Fully extend your legs also. This is the start position.
3. Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.
4. At this point, your legs should remain fully extended at between 35-45 degrees from the floor.
5. Your arms should be fully extended, parallel to your legs.
6. Your upper body should be raised off the floor.
7. Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.
8. Repeat.

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. Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
2. Stand facing the barbell with your legs about 4-6 inches from the bar.
3. Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
4. Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
5. Keep your arms fully extended and stand up with the barbell.
6. As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
7. As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
8. Lower the barbell back to the floor in the same squatting motion you used to lift it.

This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.

1. Place two dumbbells on the floor.
2. Stand facing the dumbbells with your feet shoulder width apart.
3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
6. Return the dumbbells to the floor in the same manner you picked them up.
7. Repeat.

1. Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
2. Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
3. Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.

1. Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
2. Place your hands lightly on the sides of your head.
3. Curl your torso upwards so your shoulders are slightly raised off the floor..
4. Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
5. Slowly move your legs in a pedaling action as if you are riding a bicycle.
6. As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
7. After each crunch, return to the start position inhaling as you do so.
8. Without pausing, repeat the movement to the other side.
9. Repeat without pausing for the desired number of repetitions to each side.

Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.

1. Lie on your back. Bring your knees up to a 90-degree angle. Shins should be parallel to the floor. Place your hands behind your head and bring your shoulders off the ground.
2. Exhale and contract your abdominals. Bring your head towards your knees while moving your knees toward your chest.
3. Pause and return to the starting position.

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 on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
2. Keep abs engaged and perform short kicks in an alternating fashion.
3. Repeat as needed and then lower legs to the ground.

1. Adjust the pulley handle to chest height. Step out and away from the weight. Feet are shoulder-width. Stand with a tight core and flat back. Push the handle out in front of you. Keep elbows slightly bent.
2. Twist from the hips. Move arms across the body, achieving a full extension.
3. Return to starting position.
4. Once complete, do the same amount of sets/reps on the other side.

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. Sit on an exercise mat with your legs fully extended and your upper body upright.
2. Grip a weight plate between both hands.
3. Hold the plate out in front of your abdominals keeping your arms bent slightly.
4. Cross your your ankles and raise them off the floor slightly.
5. Bend your knees towards you slightly.
6. Lean back about 15 degrees to balance your body. This is the start position.
7. In a smooth motion,turn your torso to the left and touch the plate on the floor. Make sure you exhale as you do this.
8. Return to the start position inhaling as you do so.
9. Repeat the same movement, this time to your right side, again exhaling as you do so.
10. Return to start position and repeat.

When performing this exercise, use smooth controlled movements. Jerking or using momentum to swing the weight can cause serious lower back injury.

1. Assume a push-up position. Core is tight. Back is flat. Hands are underneath the shoulders. Head is in neutral position.
2. Bring one knee up towards your chest and twist towards the opposing elbow. (Ex: Right knee to left elbow.)
3. Contract the core and return the leg to the starting position.
4. Alternate between legs.

1. Place your hands flat on the floor, shoulder width apart.
2. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
3. Your body should be in a straight line, with your weight supported on your hands and toes only.
4. Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
5. Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
6. Continue alternating in this manner for the desire amount of time.

• Standing up straight, bring your hands behind your head so that your elbows are pointed to the sides.
• Twisting your body, bring your left elbow down and across your body. At the same time, raise your right knee up and across to meet the left elbow.
• Return to the starting position.
• Repeat on the other side and continue alternating.

1. Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
2. Place your hands lightly on the sides of your head.
3. Curl your torso upwards so your shoulders are slightly raised off the floor..
4. Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
5. Slowly move your legs in a pedaling action as if you are riding a bicycle.
6. As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
7. After each crunch, return to the start position inhaling as you do so.
8. Without pausing, repeat the movement to the other side.
9. Repeat without pausing for the desired number of repetitions to each side.

Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.