Set 01

Plank

Works On: Core and balance.

How to: Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor. Engage your abdominal muscles and keep your torso in a straight line from your ears to your toes with no sagging or bending. This is the neutral spine position.

Bird Dog

Works On: Core, hips, and back.

How To: Begin on all fours in the tabletop position. Place your knees under your hips and your hands under your shoulders. Maintain a neutral spine by engaging your abdominal muscles. Draw your shoulder blades together. Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor. Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor. Hold this position for a few seconds, then lower back down to the starting position. Repeat on other side.

Set 02

Deadbugs

Works On:

How To: Lie down on your back. Lift both legs and bend your knees into a 900 angle and raise both arms facing up. Lay opposite hand and leg down, hold, go back to starting position, change sides and repeat.

Glute bridge

Works On: Back and glutes.

How To: Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Hold your bridged position for a couple of seconds before easing back down.

Set 03

Curtsy Lunges

Work On: Quadriceps and the glutes.

How To: Stand with your feet hip-distance apart and let your arms fall at your sides. Draw a semicircle with your right foot, moving it clockwise until it crosses behind your left foot. Keep your right toe tucked and clasp your hands together at your heart. Lunge down as deeply as possible, hovering your knee a couple of inches off the floor.

Squat

Works on: Glutes, quads, hips, and hamstrings.

How to: Initiate the movement by sending the hips back as if you’re sitting back into an invisible chair. Bend knees to lower down as far as possible with chest lifted in a controlled movement. Keep lower back neutral. Press through heels to stand back up to starting position. Repeat.