Begin with one foot in front of your body and one behind

Place your hands behind your head and keep your feet in line with your hips

Lower your hips directly downward until your knee lightly brushes the ground

Upon reaching the bottom position, your front and back knees should both have 90 degree angles

Begin in a kneeling position, upright body position and your hands together on top of a stability ball

Slowly roll your hands out as you lower your chest toward the ball

• When your elbows come in contact with the ball pull your arms back toward you and roll back to an upright body position

• Perform the specified number of repetitions in a controlled manner

Begin in a pushup position

Begin on your hands and knees

Hold your core in place and raise one arm extended over your head

Simultaneously, extend your opposite leg straight out behind you until you form a straight line from your heel to your opposite hand

Hold for 2 seconds, return your hand and knee to the ground

Repeat on the opposite side to complete one repetition

Begin by standing with a dumbbell in one hand in between your legs

Sit your hips back over your heels and bow forward until your shoulders are over your toes

Drive through your feet and fully extend your ankles, knees and hips as if you are jumping into the air

Simultaneously pull the dumbbell directly up the front of your body

Begin by standing in a hip width stance with an Olympic bar on the floor directly in front of you touching your shins

Squat down with a flat spine by lowering your hips as if you are performing a body weight squat

When you reach the bottom position get a grip on the bar just outside of your legs

Push through your heels and lead all movement with your shoulders

Begin by lying on an incline bench face up with a dumbbell in each hand at your shoulders

Hold the dumbbells in a neutral grip so that your palms are facing each other

Your feet should be about the same width as your shoulders and flat on the ground under your knees

Keep your elbows underneath your hands and press the dumbbells up directly above your shoulders

Begin with a shoulder width stance, toes pointed at 30 degree angles, and holding a medicine ball at your chest.

Reposition the med ball over one shoulder as if you were throwing it behind you

Sit your hips back over your heels and lean forward slightly as you pull the ball diagonally to the opposite side hip in a chopping motion

As the ball is in motion, lower your hips into the deepest position possible while maintaining balance and control

Begin by lying your upper back on your foam roller

Cross your arms across your chest with your hands on your shoulders

This should separate your shoulder blades and expose more muscle along your back

Now lift your hips up in the air so that your weight is supported by your feet and your upper back

Begin in a kneeling position and sit back on your heels

Keeping your back flat, reach forward and place your hands on the ground in front of you

Without lifting your butt off your heels extend your arms as much as possible and lower your head toward the ground between your arms