a PDF guide to reach your healthy lifestyle in just 3 months...
12-WEEK
HEALTHY
Body
guide
BY ALEXA JEAN fitness
Prepared exclusively for
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disclaimer This E-Book (12-Week Healthy Body Guide) and its associated content are for informational purposes only. Before performing any suggested testing and/ or exercise assessments and practices, you should consult with a qualified professional who is familiar with such exercise assessment techniques and may properly interpret the results. By using this E-Book (12-Week Healthy Body Guide) you agree to hold harmless Alexa Brown, Alexa Jean Fitness, www.alexajeanfitness.com, www. alexajeanbrown.com and Lex Brown LLC from any liability or personal injury associated with any content on this E-Book (12-Week Healthy Body Guide). We do not guarantee you will lose any weight just from reading this document. Your results are completely dependent on what you do with this knowledge. If you’re unsure if you should follow any of the guidelines mentioned within any of the content of this E-Book (12-Week Healthy Body Guide) or site related to this content, contact a qualified professional.
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TABLE OF CONTENTS Track Your Progress
04
How To Properly Take Progress Photos
05
How To Properly Take Measurements
06
The Power Of Community
07
Find Your “Why”
08
Cardio Examples
09
Success Tips
11
How To Do The Program
12
Cool Down Stretches
13
Workouts: Weeks 1-12
15
Workout Definitions
52
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track your progress The initial thought of tracking your progress sounds exciting and then I just have to say the words “progress photos” and “measurements” and it can feel a little overwhelming and uncomfortable. If you’re starting this program, I’ll assume you want to make some changes, whether to feel better or feel better about yourself. Please know that we have all had a starting point in our health journey and that NO ONE starts out where they want to finish. Your progress photos and measurements are designed to encourage you and motivate you as you see the changes your body is going through. While feeling good may be a huge part of why you started this journey, when we get off track it can be hard to remind ourselves what it was like to “feel good”, hence the progress photos and measurements will easily show you just how far you have come.
P.S. Ditch the scale - there’s much more to this than what you weigh. Muscle weighs more than fat and we’re aiming for looking and feeling good, not a number.
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How To Properly Take Progress Photos
1.
Wear the same, form fitting outfit in every photo.
2.
Take the photos in the same three positions - FRONT, BACK, SIDE ensuring that your arms and legs are in the same position.
3.
The less clutter in the background the better you’ll be able to focus on your amazing changes.
4.
Don’t suck it in or push it out.
before and after example photos
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How To Properly Take Measurements
date 1. bust 3
1
2. chest
2 4 5
6
3. arm 4. waist 5. hips 6. thigh
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the power of community
Two bodies are better than one and five are better than two! Your odds of success go up when you have a friend or group of friends to workout with, keep you on track and motivate each other. If you’re looking for like-minded women in check out the #HealthyBodyGuide hashtag and connect with other #HBG girls, track your progress together, encourage each other meet-up with members in your area or and share in the inspiration. It’s up to us to create a strong community to encourage and motivate each other for success. Tips For Getting Involved In the Community
Use the hashtags #hbggirls and #HealthyBodyGuide to get connected with other Healthy Body Guide Girls. Create a new instagram page, for example, @HBG_YourName, or a blog with photos of your successes, struggles and progress. Grab a couple of your girlfriends, complete your workouts together and share your sweaty post workout photos online.
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find your “why” Define your “why”. What is the motivating factor for you? “I am going to finish this program because…. “ Literally write this out and fill in the “why”. Understand that your goals are possible, but you won’t find it in a pill bottle or a magic cream. It’s going to take some serious patience with yourself, understanding that you will have “off” days and to forgive yourself and get back on track. You must, must, must come from a place of self-love, not hate. You can’t hate yourself into becoming healthy, dig deep and be honest with yourself, set realistic goals and make good decisions about what you put into your body. Get your magazines, scissors and glue out and start clipping out inspirational words, healthy, tasty foods, the beach, pin up that swimsuit that you’re dying to fit into, whatever it is that motivates you as long as it’s not someone else’s body. You are your own personal motivator and you’re only competing with yourself. The Perks This is my favorite part! I set myself a weekly goal that if I complete all five of my workouts, I reward myself. Whether its a cute new sports bra or a pedicure or even fro-yo. Set a short-term goal for yourself and when you nail it, you reward yourself! Here are some examples of great perks! Bath Bombs Spray Tan Spa Day Workout Gear Staycation or Day Trip Girls Night Or, if you’re saving, put a dollar into a jar every time you complete a workout, make a healthy food choice and $2 every time you workout with a friend.
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cardio examples Whether your goal is to gain weight, shed weight or create lean muscle, it’s a must to add cardio to our routines. The best part is you won’t need any equipment to do this. In this guide you will choose between these LISS (Low-Intensity Sustained State) options as your 35-45 min cardio on Tuesdays and Thursdays. You can complete all 35-45 minutes of using one cardio option or you can break it up by doing multiple cardio options for a shorter amount of time, as long as your total cardio time equals 35-45 minutes. LISS stands stands for Low-Intensity Sustained State. Basically any cardio activity that is performed at a low intensity rate but for a prolonged period of time, in our case, 35-45 minutes. The combination of HIIT (High Intensity Interval Training) and LISS in this program will be the most effective approach for anyone trying to lose fat and create lean muscle.
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cardio examples BELOW ARE YOUR LISS CARDIO OPTIONS: LISS That Can Be Done At Home • Fast Walking • Bike Riding • Hiking • Slow Jog • Swimming LISS That Can Be Done At The Gym: • Incline Treadmill (example: level 7 incline, level 3 speed) • Rowing Machine • Stair Stepper • Zumba Class • Elliptical Note: It’s important to complete these workouts at a manageable pace. What does this mean? This means that you should be able to say a few words but not hold a full conversation to the person next to you.
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success tips Keep alcohol to a minimum.
NO fast food.
NO soda.
Get a workout buddy!
Write out your weekly goals (complete all 5 workouts, make great food choices)
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how to do the program 4x - THE NUMBER OF TIMES YOU WILL COMPLETE EACH CIRCUIT. (A CIRCUIT CONSISTS OF ALL 6 EXERCISES) 1 MIN REST - THE AMOUNT OF TIME YOU WILL REST AFTER COMPLETING EACH CIRCUIT COOL DOWN - COMPLETE THE COOL DOWN STRETCHES LOCATED ON PAGE 13 AFTER THE ENTIRE WORKOUT IS COMPLETE EXAMPLE:
start here
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stretching
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PHOTO REMINDER
Don’t forget to wear the same outfit and take your photos in the same three positions, front, back and side.
Tag @ALEXAJEANFITNESS and #HealthyBodyGuide to get involved in the community. You can also email progress photos to be featured -
[email protected]
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workouts weeks 1-12
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week 1-2
Legs + Glutes
monday
start here Walking Lunges 10 reps each leg
Jump squats
SINGLE LEG Glute Bridge
12 reps
12 reps each leg
COMPLETE 4X
1 MIN REST BETWEEN
Donkey Kicks
EACH ROUND
20 reps each side
Burpees 12 reps
Reminder: complete your cool down stretches (page 13)
Curtsy lunge 10 reps each leg
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week 1-2 TUESDAY
Abs & cardio Do 35/45 min of cardio
start here Plank commandos 20 reps
Bicycle crunches
1
2
3
4
heel touches
20 reps each side
15 reps each side
COMPLETE 4X
1 MIN REST BETWEEN
toe touches
mountain climbers
EACH ROUND
20 reps
30 reps Reminder: complete
1
3
your cool down
2
stretches (page 13)
scissor kicks 20 reps 1
2
3
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week 1-2
Upper Body
WEDNESDAY
start here Tricep Dips 12 reps 1
3
2
Supermans
burpees
12 reps
12 reps 1
COMPLETE 4X
3
2
1 MIN REST BETWEEN EACH ROUND
tuck jumps
pushups
12 reps
12 reps
Reminder: complete your cool down stretches (page 13)
Mountain climbers 25 reps each side 1
2
3
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week 1-2
Abs & cardio
thursday
Do 35/45 min of cardio
start here star jumps 15 reps
crunches
russian twist
25 reps
20 reps each side
COMPLETE 4X
1 MIN REST BETWEEN
scissor kick
mountain climbers
EACH ROUND
30 reps 1
20 reps each side 3
Reminder: complete your cool down stretches (page 13)
1
3 2
2
plank arm reach through 12 reps each arm
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week 1-2
Full Body
friday start here Burpees 12 reps
plank taps
straddles
15 reps each arm
15 reps
1
2
3
4
COMPLETE 4X
1 MIN REST
jump squats 12 reps
BETWEEN EACH ROUND
Donkey kicks 20 reps each side
Reminder: complete your cool down stretches (page 13)
Glute bridges 20 reps
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PHOTO REMINDER
Don’t forget to wear the same outfit and take your photos in the same three positions, front, back and side.
Tag @ALEXAJEANFITNESS and #HealthyBodyGuide to get involved in the community. You can also email progress photos to be featured -
[email protected]
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week 3-4
Legs + Glutes
monday
start here Inner thigh leg lift 15 reps each side
overhead squats
Jump Lunges 15 reps
20 reps
COMPLETE 4X
1 MIN REST BETWEEN
Burpees
EACH ROUND
12 reps
Glute Bridges 25 reps
Reminder: complete your cool down stretches (page 13)
side lunges 12 reps each side
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week 3-4 TUESDAY
Abs & cardio Do 35/45 min of cardio
start here Knee tuck crunches 15 reps
burpees
reverse plank leg lift
15 reps
20 reps 10 each side
COMPLETE 4X
1 MIN REST BETWEEN
mountain climbers
EACH ROUND
12 reps each side
40 reps 1
crosSOVER TOE TOUCH
Reminder: complete
3
your cool down
2
stretches (page 13)
plank commandos 15 reps 1
2
3
4
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week 3-4
Upper Body
WEDNESDAY
start here Tricep Dips 15 reps 3
1
mountain climbers
pike press
2
10 reps
40 reps 1
3 2
COMPLETE 4X
1 MIN REST BETWEEN
jump squats
supermans
EACH ROUND
15 reps
15 reps 1
Reminder: complete
3
your cool down stretches (page 13)
2
inchworm pushups 10 reps 1
2
3
4
5
6
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24
week 3-4
Abs & cardio
thursday
Do 35/45 min of cardio
start here Plank dips 12 reps each side
scissor kicks
side plank leg lift
15 reps
15 reps each side
1
3 2 2
COMPLETE 4X
3
1
1 MIN REST BETWEEN
leg lifts
EACH ROUND
15 reps
single leg toe touch 15 reps each side
Reminder: complete your cool down stretches (page 13)
burpees 15 reps
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week 3-4
Full Body
friday start here sumo squat side crunch 10 reps each side
tuck jumps donkey kicks
15 reps
20 reps each side
COMPLETE 4X
1 MIN REST BETWEEN
reverse lunge hop
EACH ROUND
glute bridge
15 reps each side Reminder: complete
20 reps
your cool down stretches (page 13)
plank bunny hop 12 reps each side 1
2
3
4
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PHOTO REMINDER
Don’t forget to wear the same outfit and take your photos in the same three positions, front, back and side.
Tag @ALEXAJEANFITNESS and #HealthyBodyGuide to get involved in the community. You can also email progress photos to be featured -
[email protected]
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week 5-6
Legs + Glutes
monday
start here crossover glute bridge 15 reps each leg
Jump Lunges
sumo squats
15 reps
15 reps
COMPLETE 4X
1 MIN REST BETWEEN
Plank leg lifts
EACH ROUND
15 reps each leg 1
basic squat with side leg lift 10 reps each side
3
Reminder: complete your cool down 2
stretches (page 13)
tuck jumps 15 reps
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week 5-6 TUESDAY
Abs & cardio Do 35/45 min of cardio
start here Knee tuck crunches 15 reps
russian twist
crossover toe touch
15 reps each side
15 reps each side
COMPLETE 4X
1 MIN REST BETWEEN
leg lifts
mountain climbers
EACH ROUND
15 reps
40 reps Reminder: complete
1
3
your cool down
2
stretches (page 13)
plank taps 20 reps each side
1
2
3
4
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week 5-6
Upper Body
WEDNESDAY
start here good mornings 15 reps
star jumps
tricep dips
12 reps
15 reps 3
1
2
COMPLETE 4X
1 MIN REST BETWEEN
supermans
EACH ROUND
side pushups
15 reps 1
15 reps each side 3
Reminder: complete
1
3
your cool down stretches (page 13) 2
2
burpees 15 reps
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week 5-6
Abs & cardio
thursday
Do 35/45 min of cardio
start here Flutter kicks 20 reps
plank jacks
heel touches
20 reps
20 reps each side
COMPLETE 4X
1 MIN REST
mountain climbers
BETWEEN EACH ROUND
single leg toe touch 15 reps each side
40 reps Reminder: complete your cool down stretches (page 13)
plank dips 15 reps each side
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week 5-6
Full Body
friday start here single leg deadlifts 12 reps each leg
star jumps
table top glute bridge
15 reps
20 reps
COMPLETE 4X
1 MIN REST BETWEEN EACH ROUND
puhsups
plank jacks
10 reps
25 reps Reminder: complete your cool down stretches (page 13)
jump lunges 12 reps
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PHOTO REMINDER
Don’t forget to wear the same outfit and take your photos in the same three positions, front, back and side.
Tag @ALEXAJEANFITNESS and #HealthyBodyGuide to get involved in the community. You can also email progress photos to be featured -
[email protected]
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week 7-8
Legs + Glutes
monday
start here SPLIT SQUATS 25 reps
glute bridges
curtsy lunges
25 reps
15 reps each side
COMPLETE 4X
1 MIN REST BETWEEN
fire hydrants
EACH ROUND
20 reps each side
inner thigh leg lifts 12 reps each side
Reminder: complete your cool down stretches (page 13)
walking lunges 15 reps each side
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week 7-8 TUESDAY
Abs & cardio Do 35/45 min of cardio
start here Plank jacks 20 reps
bicycle crunches
PLANK bird dogs 15 reps each side
20 reps each side
COMPLETE 4X
1 MIN REST BETWEEN
heel touches
EACH ROUND
BURPEES 15 reps
15 reps each side Reminder: complete your cool down stretches (page 13)
leg lifts 20 reps
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week 7-8
Upper Body
WEDNESDAY
start here pike press 12 reps
good mornings
tuck jumps
15 reps
15 reps
COMPLETE 4X
1 MIN REST BETWEEN
jump lunges
decline pushups
EACH ROUND
12 reps
10 reps 1
Reminder: complete
3
your cool down stretches (page 13)
2
tricep dips 15 reps 1
2
3
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week 7-8
Abs & cardio
thursday
Do 35/45 min of cardio
start here Swimming planks 12 reps each side
star jumps
mountain climbers
12 reps
40 reps
COMPLETE 4X
1 MIN REST BETWEEN EACH ROUND
scissor kicks
Plank toe taps
20 reps 1
15 reps each side 3
Reminder: complete your cool down stretches (page 13)
2
inchworm pushups 10 reps 1
2
3
4
5
6
7
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week 7-8
Full Body
friday start here donkey kicks 20 reps each side
reverse lunge hop
squats 20 reps
15 reps each side
COMPLETE 4X
1 MIN REST BETWEEN
burpees
EACH ROUND
15 reps
trunk twist 12 reps each side
Reminder: complete your cool down stretches (page 13)
plank jacks 30 reps
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PHOTO REMINDER
Don’t forget to wear the same outfit and take your photos in the same three positions, front, back and side.
Tag @ALEXAJEANFITNESS and #HealthyBodyGuide to get involved in the community. You can also email progress photos to be featured -
[email protected]
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week 9-10
Legs + Glutes
monday start here frog bend 20 reps
burpees
jump lunges
10 reps
15 reps
COMPLETE 4X
1 MIN REST BETWEEN
fire hydrants
EACH ROUND
overhead squats 25 reps
20 reps each side Reminder: complete your cool down stretches (page 13)
sumo squats 15 reps
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week 9-10
Abs & cardio
TUESDAY
Do 35/45 min of cardio
start here knee tuck crunches 15 reps
crosSOVER TOE TOUCH
bicycle crunches
10 reps each side
20 reps each side
COMPLETE 4X
1 MIN REST
plank jacks
BETWEEN EACH ROUND
20 reps
reverse plank leg lifts 15 reps each side
Reminder: complete your cool down stretches (page 13)
mountain climbers 40 reps
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week 9-10
Upper Body
WEDNESDAY
start here supermans 15 reps 1
3
star jumps burpees
10 reps
2
15 reps
COMPLETE 4X
1 MIN REST BETWEEN
seal jacks
EACH ROUND
tricep dips
30 reps
15 reps Reminder: complete
3
1
your cool down stretches (page 13)
2
inchworm pushups 10 reps
1
2
3
4
5
6
7
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week 9-10 thursday
Abs & cardio Do 35/45 min of cardio
start here Jackknifes 15 reps
plank commandos
single leg toe touch
15 reps each side
12 reps each side
1
2
3
4
COMPLETE 4X
1 MIN REST BETWEEN
star jumps
EACH ROUND
15 reps Reminder: complete
plank arm reach through 12 each arm
your cool down stretches (page 13)
leg lifts 20 reps
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week 9-10
Full Body
friday start here glute bridges 25 reps
pushups
burpees
15 reps
15 reps
COMPLETE 4X
1 MIN REST BETWEEN
PLIE SQUAT CALF RAISE
EACH ROUND
trunk twist 12 reps each side
24 reps Reminder: complete your cool down stretches (page 13)
plank jacks 30 reps
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PHOTO REMINDER
Don’t forget to wear the same outfit and take your photos in the same three positions, front, back and side.
Tag @ALEXAJEANFITNESS and #HealthyBodyGuide to get involved in the community. You can also email progress photos to be featured -
[email protected]
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Legs + Glutes
week 11-12
monday
Complete this circuit 4x followed by 35-45 min of cardio of your choice.
start here straddles 20 reps
star jumps
split squats
15 reps
15 reps
COMPLETE 4X
1 MIN REST BETWEEN
single leg glute bridge
EACH ROUND
15 reps each side
overhead squats 25 reps
Reminder: complete your cool down stretches (page 13)
single leg deadlifts 15 reps each leg
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week 11-12
Abs & cardio
TUESDAY
Do 35/45 min of cardio
start here Russian twist 15 reps each side
leg lifts
knee tuck crunches
20 reps
20 reps
COMPLETE 4X
1 MIN REST BETWEEN
PLANK bird dogs
EACH ROUND
15 reps each side
mountain climbers 45 reps
Reminder: complete your cool down stretches (page 13)
plank dips 15 reps each side
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Upper Body
week 11-12 WEDNESDAY
start here good mornings 20 reps
tuck jumps
decline pushups
15 reps
12 reps 1
3
COMPLETE 4X
2
1 MIN REST BETWEEN
pike press
EACH ROUND
burpees
12 reps
15 reps Reminder: complete your cool down stretches (page 13)
inchworm PUSHUPS 12 reps 1
2
3
4
5
6
7
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Abs & cardio
week 11-12
thursday
Do 35/45 min of cardio
start here Plank toe taps 20 reps each side
plank bunny hop
plank jacks
12 reps each side
35 reps
1
2
3
4
COMPLETE 4X
1 MIN REST BETWEEN EACH ROUND
star jumps
crunches
15 reps
25 reps Reminder: complete your cool down stretches (page 13)
scissor kicks 20 reps 1
2
3
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week 11-12
Full Body
friday start here seal jacks 40 reps
glute bridge
fire hydrants
20 reps
20 reps each side
COMPLETE 4X
1 MIN REST BETWEEN
straddles
EACH ROUND
reverse lunge hop 15 reps each side
20 reps Reminder: complete your cool down stretches (page 13)
burpees 15 reps
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PHOTO REMINDER
Don’t forget to wear the same outfit and take your photos in the same three positions, front, back and side.
Tag @ALEXAJEANFITNESS and #HealthyBodyGuide to get involved in the community. You can also email progress photos to be featured -
[email protected]
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workouts definitions
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workout
definitions
BASIC SQUAT WITH SIDE LEG LIFT 1.
Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance.
2.
Bend your knees, lowering your hips deeply so your thighs are parallel with the floor, keeping weight back in your heels.
3.
Then rise back up, straightening the legs completely, and lifting the left leg out to the side, squeezing the outer glute.
4.
As you step the foot back into shoulder-width distance position, squat down again. Then stand up and do a side leg lift on the right side.
5.
Lower the leg back to the starting position.
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workouts
definitions
BICYCLE CRUNCHES 1.
Lie on your back.
2.
Move your right elbow and left knee toward each other while straightening your right leg.
3.
Pull your right knee back in and immediately.
4.
Move your left elbow and right knee toward each other while straightening your left leg.
5.
Repeat.
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workout
definitions
BURPEES 1.
Squat down and place your hands on the floor in front of you, just outside of your feet.
2.
Jump both feet back so that you’re now in plank position.
3.
Drop to a push-up—your chest should touch the floor.
4.
Push up to return to plank position.
5.
Jump the feet back in toward the hands.
6.
Explosively jump into the air, reaching your arms straight overhead.
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workout
definitions
CROSSOVER GLUTE BRIDGES 1.
Lie on the floor with your right foot crossing over your left thigh.
2.
Push your hips into the air using your buttocks muscles and keep your back straight and in alignment with your hips. Avoid arching your back.
3.
Squeeze glutes and lift hips towards the ceiling.
4.
Hold for 3 seconds then relax by dropping hips down 6 inches. repeat with other leg.
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workout
definitions
CROSSOVER TOE TOUCH 1.
Lie flat on the ground with your legs spread out wide.
2.
Sit up and touch your left hand o your right foot.
3.
Return down to the bottom.
4.
Extend your arms long over your head and stretch out your core; immediately crunch up and touch your left foot.
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workout
definitions
CRUNCHES 1.
Lie on your back with your knees bend and your feet flat on the ground.
2.
Cross your arms and rest them on your chest.
3.
Slowly raise yourself off the ground and crunch towards your knees.
4.
Pause at the top for 1 second and slowly lower yourself to the ground.
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workout
definitions
CURTSY LUNGE 1.
Start from the standing position.
2.
Step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying.
3.
Return to the standing position.
4.
Perform the same movements but this time use your right leg to go behind your left leg.
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workout
definitions
DECLINE PUSHUPS 1.
Put your feet on a bench or chair or anything elevated.
2.
Position your hands shoulder’s width apart on the ground ,with your palms firmly facing the floor.
3.
Position your arms such that they make a 90 degrees angle.
4.
Slowly lower your body towards the floor using your shoulders and elbows.
5.
Push up to the starting position by extending your arms.
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3
2
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definitions
DONKEY KICKS 1.
Place your hands underneath your shoulders and knees under your hips.
2.
Keep your right knee bent at 90 degrees and flex the foot until it is level with the hip.
3.
Lower the knee without touching the floor and repeat the lift.
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workout
definitions
FIRE HYDRANTS 1.
Position yourself on your hands and knees on the ground
2.
Keeping the knee in a bent position, lift up your leg moving your knee away from the midline of the body.
3.
Pause at the top of the motion, and then slowly return to the starting position.
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definitions
FLUTTER KICKS 1.
Start by lying flat on your back.
2.
Extend your legs fully out with a slight bend in your knees.
3.
Lift your heels about 6 inches off the floor.
4.
Make small, rapid up and down scissor-like motions with your legs.
5.
The key is to focus on having your midsection do all the work and to keep your abs constantly contracted throughout the exercise.
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workout
definitions
FROG BEND 1.
Lie on a floor or a mat with your face up, while your legs are extended straight over hips.
2.
Keep your feet flexed, heels together, and toes turned out.
3.
Slowly bend your knees out to the sides, and then straighten them back, using your inner-thigh muscles to control the movement.
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workout
definitions
GLUTE BRIDGES 1.
Lie on the floor with your knees bent and feet flat on the floor.
2.
Push your hips into the air using your buttocks muscles and keep your back straight and in alignment with your hips. Avoid arching your back.
3.
Squeeze glutes and lift hips towards the ceiling.
4.
Hold for 3 seconds then relax by dropping hips down 6 inches.
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workout
definitions
GOOD MORNINGS 1.
Stand with your feet hip-width apart, and place your hands at the back of your head with your elbows opened wide.
2.
Pull your abs to your spine, and keep your back neutral while pressing your butt backward, hinging at that hips, until your back is almost parallel to the floor.
3.
Keep a slight bend in your knees as you bend forward.
4.
Return to standing, squeezing your glutes when you are upright.
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definitions
HEEL TOUCHES 1.
Lay down on your back with your knees bent. Place your feet flat and widen them slightly more than than your shoulder-apart-width.
2.
Extend your arms towards the side of the body.
3.
Crunch your abs in the forward right direction. Try to touch your ankle while alternating on each side.
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workout
definitions
INCHWORM PUSHUPS 1.
Bend over and place both hands on the floor.
2.
Walk both hands out until you are in the push up position.
3.
Perform a push up.
4.
Walk hands back to starting position and repeat.
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2
3
4
5
6
7
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definitions
INNER THIGH LEG LIFT 1.
Lying on your side, lengthen your bottom leg and cross your top leg over it. Rest either your knee or foot on the floor.
2.
As you exhale, lift your bottom leg up and breath out while lowering it.
3.
Your torso should stay still while you do this.
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workout
definitions
JACK KNIFES 1.
Lie flat on the floor with your legs straight.
2.
Extend your arms straight back behind your head.
3.
Raise both your arms and legs to meet at the top of the jack-knife position. Your legs should be straight at about a 35-45˚ angle from the floor and your arms should be parallel to your legs.
4.
Lower your arms and legs and return to the starting position.
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workout
definitions
JUMP LUNGES 1.
Start standing tall with your feet staggered, your left foot slightly in front of your right. Making sure you’re not too stiff, slightly bend your knees.
2.
With your abs engaged, push off the bottom of both feet into a jump, switching the position of your feet in midair, landing in a normal lunge.
3.
Without resting you want to repeat this movement alternating which leg is in front.
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workout
definitions
JUMP SQUATS 1.
Begin in a standing position feet slightly narrower than shoulder width.
2.
Squat down, bending at your hips with your back straight. Arms swung back.
3.
With a quick pause at the bottom, push up with your feet into a jumping motion.
4.
Pay attention when landing landing as you can cause injury to your ankles and other areas. When landing, squat back to the lowered position and repeat.
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workout
definitions
KNEE TUCK CRUNCHES 1.
Lie face up on the floor with your legs straight and your arms at your sides.
2.
In one movement quickly lift your torso into an upright position as you pull your knees to your chest.
3.
Lower your body back to the starting position and repeat.
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workout
definitions
LEG LIFTS 1.
Lie on the floor face up, feet together.
2.
Keep your legs together and lift them off the gourd 6-8 inches by contracting your abs.
3.
Slowly return towards the starting position but do not allow your feet to rest on the ground.
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workout
definitions
MOUNTAIN CLIMBERS 1.
Place hands on floor in a plank position slightly wider than your shoulders.
2.
Place one leg forward and one leg back.
3.
Alternate leg positions by pushing hips up while immediately extending forward leg back and pulling rear leg forward under body.
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definitions
OVERHEAD SQUATS 1.
Place your feet shoulder-width apart or slightly wider. Extend your hands straight over your head.
2.
Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit.
3.
Lower down so your thighs are as parallel to the floor as possible. Press your weight back into your heels.
4.
Keep your body tight, and push through your heels to bring yourself back to the starting position.
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definitions
PIKE PRESS 1.
Start with your feet on the ground, your legs straight, your butt high in the air and your hands on the ground three or four feet in front of your toes, with your arms locked out and in line with your back.
2.
Inhale as you slowly lower your head to the ground by bending your elbows.
3.
Exhale as you push yourself back up until your arms are fully extended.
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workout
definitions
PLANK BIRD DOGS 1.
Get into push-up position.
2.
Lift right arm and left leg at the same time without moving torso.
3.
Hold for 1-2 seconds
4.
Return to starting position, then repeat, lifting opposite leg and arm.
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workout
definitions
PLANK BUNNY HOP 1.
Begin in a plank position with your feet touching.
2.
Jump your feet to the right, bringing your knees toward your right elbow. Your torso will twist to the right.
3.
Jump your feet back to plank, to complete one rep.
4.
Repeat on the other side, and continue alternating sides.
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2
3
4
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PLANK COMMANDOS 1.
Start by placing your forearms on the ground in the plank position.
2.
Place your left hand firmly on the floor directly below your left shoulder.
3.
Push up onto your left hand and do the motion with your right hand.
4.
Return to the starting position by lowering onto your forearm the same way you came up.
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2
3
4
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definitions
PLANK DIPS 1.
Start in a plank position on your forearms and feet shoulder width apart.
2.
Rotate your hips to the right while dipping your body to the floor.
3.
Return to the starting position and repeat this for the other side.
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workout workouts
definitions
PLANK JACKS 1.
Begin in plank position.
2.
Put your shoulders over your wrists, your body in one straight line, and your feet together.
3.
Like the motion of a jumping jack, jump your legs wide and then back together.
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workout
definitions
PLANK LEG LIFT 1.
Get into a plank position, with your forearms on the ground, elbows directly under your shoulders, and legs extended straight behind you, feet hipwidth apart.
2.
Keeping your hips parallel to the floor, squeeze your glutes to raise your right foot a few inches into the air.
3.
Hold for two seconds, then lower your foot.
4.
Repeat with your left.
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3
2
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workout
definitions
PLANK REACH THROUGHS 1.
Get in side plank position, resting on your right forearm under your shoulder.
2.
Lift your hips and press your arm into the floor so your body is straight and not sinking down.
3.
Extend your left arm up.
4.
Keep our entire body raised and reach your left arm under you.
5.
Do the opposite for the other side.
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definitions
PLANK TAPS 1.
Start in the plank position with your hands under your shoulders and your feet hip width apart.
2.
Quickly touch your left shoulder with your right hand and place it back into the plank position.
3.
Quickly touch your right shoulder with your left hand and place it back into the plank position
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2
3
4
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workout
definitions
PLIE SQUAT CALF RAISE 1.
Start in a sumo position, with your feet in a wide stance, your toes poiting out to the sides and your thighs parallel to the floor.
2.
Raise your heels of the floor and squeeze your calves.
3.
Lower your heels and return to the starting position.
4.
Repeat until set is complete.
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definitions
PUSH-UPS 1.
Place your hands and knees underneath your shoulders but slightly wider.
2.
Bend your elbows while lowering your body to the floor while keeping your abs engaged.
3.
Keep your head up the entire time and slowly push yourself back up into the starting position.
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workout
definitions
REVERSE LUNGE HOPS 1.
Stand with feet shoulder width apart.
2.
Come into a lunge with your right leg back.
3.
Swing your right leg forward to hop up on your left foot, and land softly back in a lunge.
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workout
definitions
REVERSE PLANK LEG LIFT 1.
Begin sitting on your butt with your legs straight. Bring your palms a few inches behind you.
2.
Lift your butt off the ground. Try to keep your body in one straight line.
3.
Alternate between lifting your right leg up and then your left in a slow controlled movement.
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definitions
RUSSIAN TWIST 1.
Sit on the ground with your knees bent and in front of you.
2.
Lean slightly back while keeping your back straight.
3.
Place your arms straight out in front of you.
4.
Rotate from your ribcage while alternating sides making sure not to swing your arms.
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definitions
SCISSOR KICKS 1.
Lie down with your back with your arms to your sides.
2.
With a slight bend at the knees, lift your legs up so that your heels are about 4-6 inches off the ground.
3.
Now lift one leg up 45 degrees and alternate them simultaneously.
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definitions
SEAL JACKS 1.
Stand straight with the arms down by the side
2.
In one movement jump just high enough to spread the feet apart and clap the hands out in front of the chest
3.
Quickly return back to the starting position
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definitions
SIDE LUNGES 1.
Stand tall with your feet about shoulder width apart.
2.
Take a wide step to one side and once your outside foot hits the ground, lower your body by pushing your hip back and bending the knee.
3.
Keep your inside leg straight and foot firmly planted.
4.
Pause when you reach the bottom and then push back to the starting position.
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definitions
SIDE PLANK LEG LIFT 1.
Place your right elbow on the ground. Extend both legs out so that your body is in one straight line, balancing on the outside edge of your right foot.
2.
Reach your left hand to the ceiling.
3.
Keeping your your abs engaged, lift your left leg up just higher than your top hip then slowly lower it back to your bottom leg.
4.
Keep your waist up and lifted, and don’t sink into your bottom shoulder position.
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SIDE PUSHUPS 1.
Lie down on your side with your bottom arm wrapped around your core.
2.
Your top arm should be placed with your hand flat on the floor and your elbow at a 90-degree angle at your chest.
3.
Push through your top hand to lift your shoulders and torso off the ground, and then lower back down.
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3
2
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definitions
SINGE LEG DEADLIFTS 1.
Stand with your feet shoulder-width apart and knees slightly bent.
2.
Now raise one leg off the floor Without changing the bend in your knee, bend at your hips and lower your torso until it’s almost parallel to the floor.
3.
Pause, then squeeze your glutes, thrust your hips forward, and raise your torso back to the start.
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definitions
SINGLE LEG GLUTE BRIDGES 1.
Lie on your back with one leg raised directly in the air.
2.
Thrust upwards and raise your hips off the ground as high as you can.
3.
Pause at the top for 1-2 seconds.
4.
Slowly lower yourself to the floor.
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definitions
SINGLE LEG TOE TOUCH 1.
Lie with back on ground, legs in scissor position.
2.
Keeping arms straight, crunch up until fingertips touch toes of elevated foot.
3.
Keeping arms straight, crunch up until fingertips touch toes of elevated foot.
4.
Perform with opposite leg raised.
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definitions
SPLIT SQUATS 1.
Starting with both feet together on a step, bend your knees and jump up in the air to land on the ground in a sumo-wide squat.
2.
Jump back up to the top of the step and reposition your legs to land with feet together.
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SQUATS 1.
Place your feet shoulder-width apart or slightly wider.
2.
Sit back and down like you’re sitting into an imaginary chair.
3.
Keep your head facing forward as your upper body bends forward a bit.
4.
Lower down so your thighs are as parallel to the floor as possible. Press your weight back into your heels.
5.
Keep your body tight, and push through your heels to bring yourself back to the starting position.
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definitions
STAR JUMPS 1.
Stand with knees slightly bent and feet shoulder-width apart. Your arms should be slightly bent at your sides.
2.
Do a half squat and explosively jump into the air while extending your legs and arms fully out to form a star shape with your body into a 45 degree angle.
3.
When you and immediately perform a squat and explosively perform the same movement again until the reps are complete.
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STRADDLES 1.
Lay on your back and open your legs as wide as you comfortably can straight into the air.
2.
Bring them back together while crossing your ankles.
3.
Extend them back out comfortably.
4.
Repeat this over and over until the reps are done.
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definitions
SUMO SQUATS 1.
Stand in a wide stance. Your toes should be at a 45-degree angle.
2.
Bend the knees into a squat slowly.
3.
Lower yourself as far as you are comfortable but make sure the knees are parallel with the toes.
4.
Push into your heels as you bring yourself up.
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definitions
SUMO SQUAT SIDE CRUNCH 1.
Standing with feet wide, arms bent, hands behind your head.
2.
Bend knees until thighs are parallel to the ground.
3.
As you stand bring one knee up contracting your side and touch knee to elbow, return to start position, squat, and repeat crunch on the other side.
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SUPERMANS 1.
Simultaneously raise your arms, legs, and chest off the floor and hold this contraction.
2.
1-2 seconds while squeezing your lower back.
3.
Note* You will look like Superman flying.
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3
2
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definitions
SWIMMING PLANKS 1.
Start in the plank position on your forearms.
2.
Stick one arm straight out in front of you like your swimming and return back to the plank position.
3.
Repeat this on the other side.
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definitions
TABLE TOP GLUTE BRIDGE 1.
Sit on the mat with your fingers facing away from you, with about 12 inches between your butt and your heels.
2.
Press through your glutes as you lift your butt off the floor, coming into a tabletop position.
3.
Slowly lower yourself back to the starting position.
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definitions
TOE TOUCHES 1.
Lie flat on your back.
2.
Put your legs straight up into the air.
3.
Exhale and crunch forward, touching your toes with your finger tips.
4.
Lower yourself back down and repeat.
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TRICEP DIPS 1.
Sit on the floor with our knees bent and hands on the floor and lift your hips off the floor.
2.
Slowly bend your elbows while lowering yourself to the ground.
3.
Immediately extend and push up with your arms back to the starting position.
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TRUNK TWIST 1.
Lying on your back, extend your arms out to your side as an anchor.
2.
Bring your knees up to a 90-degree angle.
3.
Starting the movement from your core, rotate your knees to the left and hold for five seconds. Then slowly rotate to the right.
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TUCK JUMPS 1.
Stand with your feed shoulder width apart.
2.
Perform a half squat.
3.
Explosively jump into the air while tucking your knees to your chest.
4.
Immediately land back into a half squat and again explode into the tuck jump movement.
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definitions
WALKING LUNGES 1.
Begin standing with your feet shoulder width apart.
2.
Step forward with one leg, until your rear knee nearly touches the ground.
3.
Your posture should remain straight, and your front knee should stay above the front foot and not over .
4.
Drive through the heel of your lead foot and extend both knees to raise yourself back up.
5.
Drive through the heel of your lead foot and extend both knees to raise yourself back up.
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