Begin in push up position, hands aligned under shoulders, toes on the floor hip distance apart, body in a straight line from top of head to toes
Keeping abdominals tight, lower body down as far as possible, pause, raise body back to starting position by fully extending elbows while keeping them soft to complete 1 rep
Medicine Ball Chops
Sit on mat, bend knees with heels on floor hips distance apart, learn back approximately 20 degrees, to begin hold a medicine ball with both hands next to right hip
Contract abdominals, in a chopping motion rotate and lift the medicine ball across the body and up until arms are extended over left shoulder
Reverse chopping motion to bring medicine ball back to right hip to complete 1 rep
Switch sides and complete same number of reps
Dumbbell Rows
Stand w/ feet hips distance apart, knees slightly bent, abdominals tight & upper body bent to 45 – 90 degrees w/ straight back
Hold dumbbells w/ arms extended toward floor, palms facing each other
Exhale & pull dumbbells up using back muscles keeping elbows close to the body & pointing toward the ceiling, pinch shoulder blades together at end of move
Extend arms down toward the floor to return to starting position
Continue until all reps are complete
Clock Lunges
Stand w/ feet hips distance apart, step your right foot forward keeping both feet hips distance apart
Bend both knees to lower body down as far as possible (keep right knee over right ankle), exhale, extend both knees & step left foot back to starting position
Immediately take a wide step to your right & squat down as far as possible (keeping both knees over ankles), exhale, straighten legs & step right foot back to starting position
Immediately step your right foot back keeping both feet hips distance apart
Bend both knees to lower body down as far as possible (keeping right knee over right ankle) exhale, extend both knees & step left foot back to starting position
Switch & step forward w/ left foot
Supermans
Lie on the floor on your stomach extend arms & legs straight out w/ palms on the floor
Contract abdominals and lift arms, head and shoulders & legs up at the same time & off the floor as high as possible, keeping arms & legs extended and hands & feet the same height off the floor, slowly lower arms & legs back down – completely relax
Repeat until all reps are complete
Plank & Hold
Position body in plank position w/elbows on the floor directly under shoulders, arms straight & shoulder distance apart, palms flat on the floor w/ fingers spread, body in a straight line & balanced on the balls of your feet
Hold position for as long as you can working up to 1:00, making sure body is in a straight line and neck & head are neutral
Leg Lifts
Lie on back, begin w/ both legs extended up toward the ceiling, keeping back flat on the floor, abdominals tight & feet hips distance apart, lower legs as far down as possible without touching the floor or until lower back comes off the floor
Exhale and raise legs back to starting position
Continue until all reps are complete
Mountain Climbers
Begin in push up position, hands aligned under shoulders, toes on the floor hip distance apart, body in a straight line from top of head to toes, step the left foot in towards the chest, keeping left knee facing forward
Jump up & switch feet in the air, bringing right foot toward the chest & left foot back to starting position
Continue alternating the feet as fast as you can
Step Ups
Begin standing in a neutral position – feet hips distance apart, knees soft, abdominals tight & chest lifted, for an added challenge hold a light weight or medicine ball on chest
Step up on step w/ left foot then right foot, step back down on the floor with left foot then w/ right foot, continue stepping up onto the step with the left foot until all reps are complete then switch and repeat same number of step ups with the right foot
Stability Ball Leg Curl
Lie on back on floor with heels on stability ball, contract abdominals and lift hips off the floor so shoulders, hips, knees and ankles are in a straight line
Keeping abdominals contracted, hips raised and body in a straight line, roll ball toward your body by pulling with your hamstrings
Extend knees to return to starting position to complete 1 rep
WARNING: You must consult your physician before you begin this or any other exercise program
