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: 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!

Exercise: Lunge Jumps Do: Jump high! Keep your chest and head lifted Don’t: Allow your front knee to cave in towards centre, or push forward past your toes Easier: Go slower, step between positions instead of jumping Harder: n/a   Click here to see all the How-To Videos…

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: 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: 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: 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: 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: Supermans (to be grammatically correct, should this be Supermen? Or better yet, maybe Superwomen?!) Do: engage your core and glutes before lifting up to hover Don’t: raise hands and feet too high, creating an arch in your back   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: Single Leg Dead Lift, aka SLDL or 1LDL Do: Engage your core, hinge your torso and leg as a unit, send your hips backward and weight over your heel Don’t: use the same forward arm as your supporting leg!  Easier: n/a Harder: Add a dumbbell or kettlebell See also: Deadlifts, Good Mornings Back to all How-To Videos, in alphabetical […]

Exercise: Split Squat Do: Keep chest lifted, stance wide enough that both knees bend to 90 degrees but no further Don’t: Allow your front knee to cave inward Easier: n/a Harder: add weight   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: Side Plank Variations: from elbow or from hand; arm lifted; leg lifted; both arm and leg lifted Do: Align your head, hips, and heels in a straight line Don’t: Look at your feet Easier: hand on hip, from the elbow Harder: Variations are listed in order from easier to harder Click here to see all […]

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: Roll-Ups Do: Rise and lower with control; engage your abs; focus on tucking your pelvis under before starting the roll-down Don’t: use momentum; forget to breathe! Easier: use hands to support you Harder: n/a   Click here to see all the How-To Videos…

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: Lunge Stretch Do: Focus on tilting your pelvis under; keep your knees aligned with your ankles Don’t: let your front knee drive forward past your toes, or cave inward towards your centre line. Easier: Back knee resting on the floor. Back toes can be tucked under, or top of the foot resting on the ground Harder: Rise up to […]

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: 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: 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: 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: Isometric Stride Push Do: Get low, try to push the wall right over!

Exercise: Bridges Variations: Basic, One leg, Marching, One leg with a Kick Do: Keep hips level and as still as possible. Engage your abs and glutes before lifting your hips Don’t: Allow hips to dip side to side Easier / Harder: The variations are listed in order from easiest to most difficult.   Click here to […]

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: Lizard Planks Do: allow your hips and shoulders to twist with the side knee movement Don’t: let your hips rise up into a pike position Easier: take rests Harder: n/a   Click here to see all the How-To Videos…

Exercise: Hollow Body Holds, Hollow Body Rocks Do: Keep your low back pinned to the floor, engage your lats, glutes, and basically everything! Don’t: Crunch your chin to your chest. Easier: Knees bent to a tabletop position Harder: Arms overhead (biceps to ears); Hollow Body Rocks can be done after you master this position. See also: Planks, Push-ups Back to […]

Exercise: Side Plank Variations: from elbow or from hand; arm lifted; leg lifted; both arm and leg lifted Do: Align your head, hips, and heels in a straight line Don’t: Look at your feet Easier: hand on hip, from the elbow Harder: Variations are listed in order from easier to harder Click here to see all […]

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: 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: Weighted Long Jumps Do: Swing the weight out in front of you, imagine it dragging you forward. Take it slow as you get used to the feeling. Don’t: look for height, or swing the weight above shoulder height. Easier: eliminate the weight Harder: heavier weight, more reps. See also: Long Jump + Tuck Jump Back to all How-To […]

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…