Exercise: Mountain Climbers and Spidermans For Mountain Climbers, bring your knees straight in towards your chest without touching your front foot to the floor; for Spidermans, bring your front foot to the outside of your hand and transfer your weight to it. Do: Place wrists directly below shoulders Don’t: allow hips to rise up Easier: go […]

Exercise: Duck Walks Do: Take long, low strides Don’t: Pop up between steps Easier: Shorter sustained periods of walking Harder: Keep going! quack!

Exercise: High Knees Do: Get your knees high! Don’t: look down, let your chest and shoulders sag Easier: fewer reps, go more slowly Harder: step quickly   Click here to see all the How-To Videos…

Exercise: Frog Jumps Do: Jump for distance, not height, try to minimize the number of hops backward you need to get back to your starting point

Exercise: Power Push-Ups Do: practice good plank and push-up form Don’t: allow your hips to rise or sag Easier: Do push-ups from your knees Harder: n/a   Click here to see all the How-To Videos…

Exercise: Chair Step-Ups & Step-Up / Cross-Under Combos* Do: Drive through your heel, all the way up Don’t: Get only halfway up Easier: Standard step up Harder: Double-time, Up and Over variations *check out the Cross-Under squat video for more tutorial on the combo movement.

Exercise: Squats Variations: Squat Jumps, Squat Jump + Tuck Jump Do: Send hips back first, keep chest and head lifted. For jumping variations, do land with soft knees! Don’t: allow weight forward into your toes; look down Easier: If you can’t perform a squat on your own with good form, hold on to e.g. a door frame […]

Exercise: Frog Jumps Do: Jump for distance, not height, try to minimize the number of hops backward you need to get back to your starting point

Exercise: Weighted Lunge Do: Warm up with the bar only. Keep knees over toes. Drive through the heel of the front foot to rise up. Keep chest and head lifted. Don’t: allow front knee to cave inward, or take too large a step forward. Easier: Do split squats instead Harder: lift heavier weight See also: Split Squats, Lunges Back to all How-To […]

Exercise: Squats Variations: Squat Jumps, Squat Jump + Tuck Jump Do: Send hips back first, keep chest and head lifted. For jumping variations, do land with soft knees! Don’t: allow weight forward into your toes; look down Easier: If you can’t perform a squat on your own with good form, hold on to e.g. a door frame […]

Exercise: Lateral Roll on a Ball Variations: Iron Cross, Charlie’s Angels Do: Keep hips lifted Don’t: Easier: Iron cross variation Harder: Charlie’s Angels variation   Click here to see all the How-To Videos…

Exercise: Body Tap Planks Do: Keep good plank form. Don’t: Sway side to side as you swap hands; or, let your butt rise up Easier: Go slow and steady. Harder: Elevate feet on a bench or chair. See also: Planks Back to all How-To Videos, in alphabetical order…

Exercise: CoreBuilder Stretching Sequence Do: Perform this sequence after every CoreBuilder workout!   Click here to see all the How-To Videos…

Exercise: Walkout Push-ups on a Ball Do: Maintain a plank position and neutral neck position; alternate which hand leads the march   Click here to see all the How-To Videos…

Exercise: Push-Ups Do: Place hands slightly wider than shoulder width apart, point elbows about 45 degrees away from your torso, get to a 90 degree bend in your elbows at the bottom position Don’t: allow your hips to rise up or sag Easier: do push-ups from your knees Harder: place feet close together (works stability); elevate […]

Exercise: Squats with Weight Do: Keep weight in heels, maintain a slight curve in the lower back at the bottom position, keep chest and head lifted. Don’t: squat lower if you can’t maintain good form. Easier: Use lighter weight; use a Smith Machine at the gym. Harder: Lift heavier weight. See also: Squats & Squat Jumps Back to all […]

Exercise: Plank – Elbows to Hands Do: Follow all the good form advice for a standard plank; remember to alternate which arm leads   Click here to see all the How-To Videos…

Exercise: Split Squat with Raised Back Leg Do: Place about 70% of your weight on the front foot. Drive through the heel of the front foot to rise up. Don’t: allow front knee to cave inward. Easier: Do standard split squats instead Harder: lift heavier weight See also: Split Squats, Lunges Back to all How-To Videos, in alphabetical order…

Exercise: Cross-Under Squats Do: Keep head and chest lifted, get hips down low, reach far across with the back leg Don’t: take miniature steps, or only bend forward at the waist instead of bending from the knees

Exercise: Crossover Twists with a Ball Do: Keep your shoulders in contact with the mat Don’t: rush, or twist further than you can with control   Click here to see all the How-To Videos…

Exercise: High Bridge with Marching on a Ball Do: Keep hips lifted, keep torso as still as possible Don’t: let hips sag Easier: no arms Harder: with arms   Click here to see all the How-To Videos…

Exercise: Calf Raises Do: Rise and lower with control; distribute weight evenly across the balls of your feet. Don’t: let your heels splay out to the sides. Easier: hold on to a wall for stabiity Harder: one-leg calf raises; add weight

Exercise: Walking Lunge Do: Keep head and shoulders lifted, drive up through your front heel Don’t: let your front knee drive forward past your toes, or cave inward towards your centre line. Easier: hold on to a wall for support, don’t bend as deeply Harder / Stability variation: Add a twist, reaching back toward your back heel with the same […]

Exercise: Cross-Under Swipes Do: Bend your supporting leg; keep a flexed foot with instep facing the sky on your follow-through; adjust your pressure, surface, and footwear to make the exercise doable but challenging Don’t: forget to “reach” with your active leg Easier: Hold the wall for stability Harder: No hands!

Exercise: Planks with Single Knee Tucks on a Ball (HOB) Do: Try to keep as still as possible in your upper body and trunk Modification: do this from the ground, or with your elbows on the ball if you have wrist pain   Click here to see all the How-To Videos…

Exercise: Walking Push-up Do: Practice good push-up form Don’t: Allow hips to pike up or sag Easier: Do pushups from your knees; step hand and foot one at a time instead of simultaneously Harder: n/a   Click here to see all the How-To Videos…

Exercise: Praying Mantis Plank Do: Return to good plank form between each rep Easier: Touch outstretched foot to floor near hand, instead of touching hand & foot in the air; or leave both hands in place and just reach your foot out.     Click here to see all the How-To Videos…

Exercise: Tabletop Rollout on a Ball Do: Go slowly, with control; bend at the hips; keep your neck neutral Don’t: pitch forward at the hips as though in a plank   Click here to see all the How-To Videos…

Exercise: Agility Hops Variations: Front/back, Side-side with feet together; side-side one foot at a time Do: Wear shoes! Use something soft as an obstacle, e.g a rolled towel or t-shirt. Move feet quickly Easier: Go slow Harder: Move quickly! Extend your time   Click here to see all the How-To Videos…

Exercise: Duck Walks Do: Take long, low strides Don’t: Pop up between steps Easier: Shorter sustained periods of walking Harder: Keep going! quack!

Exercise: Mountain Climbers and Spidermans For Mountain Climbers, bring your knees straight in towards your chest without touching your front foot to the floor; for Spidermans, bring your front foot to the outside of your hand and transfer your weight to it. Do: Place wrists directly below shoulders Don’t: allow hips to rise up Easier: go […]

Exercise: Skater Strides Do: Stay low throughout, keep head and chest lifted, use arms like a speed skater Don’t: bob up and down, or half-ass it and wind up looking like a tap dancer :)