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: 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: 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: 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: 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 :)

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: 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: Hamstring Curls on a ball (FOB) Variations: 2 legs, 2-to-1, single leg Do: Keep hips lifted Easier: 2 legs; take more rests Harder: single leg variations   Click here to see all the How-To Videos…

Exercise: Deadlift; Romanian Deadlift Do: Warm up with the bar only. Set up with weight in heels, bar touching shins, chest lifted, shoulders directly above the bar. Pull first, straighten knees second.  To lower, hinge at hips, then bend knees when bar is past them. Don’t: lean forward with weight over toes and shoulders forward of the bar; […]

Exercise: Bench Dips (aka Chair Dips) Do: Keep shoulders down, elbows pointed back Don’t: let your shoulders hunch towards your ears. Easier: Place feet closer to your bench Harder: Elevate feet See also: Triceps Push-Ups, Triceps Roll-outs Back to all How-To Videos, in alphabetical order…

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: Fire Hydrants Do: Keep hips and torso as still as possible Don’t: arch your back, lift your hip, or look down   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: Bridge – Feet on a Ball (FOB)   Click here to see all the How-To Videos…

Exercise: Bear Crawls Great for: warm up, coordination, core strength, shoulder strength. Do: Get on all fours, then just hover your knees above the ground. Crawl using opposite hand/foot. Keep your core braced and relatively still. Do: When going backwards, take smaller steps with your feet (so that your hands can keep up!) Don’t: Raise your butt up […]

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: 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: Plank Do: Keep hips in line with heels and the crown of your head, keep arms “pulled out” of their shoulder sockets Don’t: drop or raise hips, sink into your shoulders Easier: plank from the elbows on all fours Harder: from the wrists; raising one arm or one foot; raising one arm and foot […]

Exercise: Push-Ups on a Ball Variations: FOB Push-ups; FOB single-leg push-ups; HOB push-ups from the knees; HOB push-ups (lowering motion only); HOB full push-ups Do: Practice good standard push-up form Don’t: Allow your shoulders to rise towards your ears Easier / Harder: variations are listed in order of challenge   Click here to see all the […]

Exercise: Hamstring Curls on a ball (FOB) Variations: 2 legs, 2-to-1, single leg Do: Keep hips lifted Easier: 2 legs; take more rests Harder: single leg variations   Click here to see all the How-To Videos…

Exercise: Side to Side Switches Do: Hold weight close to body, use core to control the movement, move quickly and sharply Don’t: swing the weight in large arcs or compensate with a wide stance. Easier: n/a Harder: go faster, use heavier weight. See also: Heismans Back to all How-To Videos, in alphabetical order…

Exercise: Good Mornings Do: Keep head lifted, focus on sending hips backwards Don’t: Let your weight move forward into your toes Easier: n/a Harder: add weight   Click here to see all the How-To Videos…

Exercise: Side Lunge Do: Keep weight in your heel, hips pointing back; spring back to the starting position Don’t: Look down Easier: n/a Harder: Add weight   Click here to see all the How-To Videos…

Exercise: I, Y, & Tees Do: Engage your core and glutes throughout, keep the motions small Don’t: overdo the pulsing motion Easier: take rests Harder: add small hand weights   Click here to see all the How-To Videos…

Exercise: Burpees Variations:Half Burpees, Squat Thrusts Do: Hit all the ‘stops’ with good form: Squat, plank, push-up, squat-jump Don’t: Rush through it and sacrifice form   Click here to see all the How-To Videos…

Exercise: Sumo Push-Ups Do: Take a wide stance with feet and hands; practice good push-up form Don’t: allow hips to sag or to rise up into a pike position Easier: do the push-ups from your knees Harder: n/a   Click here to see all the How-To Videos…

Exercise: Tricep Rollout on a Ball Do: Maintain a plank position and neutral neck position Don’t: Pop back up to the starting position (go slowly instead)   Click here to see all the How-To Videos…

Exercise: Tuck Jumps Do: Get your knees UP! Land with soft knees Don’t: try these before being well warmed up Easier: take small stutter jumps in between each tuck jump Harder: jump higher, go faster   Click here to see all the How-To Videos…

Exercise: Tuck Jumps – Advanced Variations Do: Get low to start every jump. Power up as high as possible and tuck both knees to chest. Attempt to stick the landing each time. Don’t: do these without a very good warm-up. Easier: take more rest between jumps. Harder: n/a See also: Long Jump with Weight, Tuck Jumps Back to […]

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: Heismans Do: Keep feet fast and light; use your abs to tuck and crunch toward your knee Don’t: look for height – the movements should be lateral Easier: go slower and more deliberately Harder: faster feet!