• Kettle Bell Swing

    Stand tall, still gripping the ‘bell. Keep your arms long and loose while squeezing your shoulder blades together and engaging your core. Soften your knees, shift your body weight into your heels, and lower your butt back and down toward the wall behind you. Driving through your heels, explode th...

  • Bird Dog

    Point one arm out straight in front and extend the opposite leg behind you, forming a straight line from your extended hand to the extended foot. Keep your hips squared to the ground. If your low back begins to sag, raise your leg only as high as you can while keeping the back straight. Hold for ...

  • Plate Raises

    Stand upright and grip a weight with your hands at the 3 o'clock and 9 o'clock positions respectively. For the start position hold the weight by your waist. Slowly raise the plate past shoulder level while keeping your arms extended. Lower and repeat.

  • Sumo Deadlift High Pull

    Position your feet outside of shoulder width, toes pointed out. Grab the weight with a narrow grip, inside your shins. Keep your butt low, back flat, and knees pointed outward coming out of the hole. Engage your core. Pull the weight straight up your body. Reach full hip and knee extension, then ...

  • Good Morning

    Place your weights on the top of your shoulders. Bend your knees, keeping your back straight, into a 90 degree angle. Be sure to keep your butt outwards.

  • Superman

    Lie face down on a mat, with your legs straight and your arms outstretched in front of you. Raise both your arms and legs at the same time so that they are 10-15cm off the floor, forming a bowl shape with your body. Hold this position for a few seconds (imagine you’re flying at this stage, it wil...

  • Push Ups

    Get down on all fours, placing your hands slightly wider than your shoulders. Then straighten your arms and legs and lower your body until your chest nearly touches the floor. Finally pause, then push yourself back up.

  • Snatches

    Stand with your feet shoulder-width apart, holding a dumbbell in an overhand grip. Sit your hips back and lower into a squat, letting the dumbbell hang down to touch the floor directly beneath your chest. Your back should be straight and you should keep your chest and head up.
    Return to standing ...

  • Snow Angel

    Start by lying on your back, with your legs flat against the floor and your arms at your side. Hover your feet an inch or two above the floor and sweep them out to the side and back to center, hovering the entire time. At the same time, you move your legs, sweep your arms out from your side in a ...

  • Cobra

    Place your hands palms down on the ground beneath your shoulders. Lift your chest up off the ground by straightening your arms. Gaze upwards and keep your abdominals engaged.