Standing Lateral Raises

 

Stand with feet hip width apart, core tight, and knees soft. Grasp two dumbbells of equal weight in each hand, making sure your hands are in the middle of the weight for balance. Slowly lift each weight out to your side, keeping elbows slightly bent, until the weights are shoulder height. Slowly return the weights down to your sides. Let your lateral (side) shoulders lift the weights. Do not engage your trapezius or neck muscles during the movement.

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Medicine Ball Woodchops

 
Stand with your feet more than hip width apart, holding a medicine ball with both hands and keeping your arms straight the whole time. Start by bringing the medicine ball toward one foot then going up in a diagonal line toward the opposite side of your body. Pivot the foot that you started with as you twist your torso to the opposite side. Repeat ten times then switch to the opposite side.
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Hip Raises

 
Lie on your back on a mat. Lift both legs off the floor together and raise up to a 90 degree angle. Bracing the floor with both arms and lift your hips off the mat in a rocking forward motion.
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Plank

 
Face the ground and get into a pushup position. Next, bend at the elbows and curl your toes under to support your body. Your elbows should be directly underneath your shoulders. Straighten your head, neck, and back so that it is in alignment in one straight line. Keep your eyes looking at the floor. Slightly tilt your hips toward you and engage your abdominals. Do not let your back sag to the ground. Stay completely straight and hold for one minute.
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Stability Ball Bridge

 

Lie with your upper back and head supported by a stability ball. Drop your hips towards the floor. Then lift your hips up toward the ceiling until your hips are aligned with your knees and shoulders. Hold for a count of ten. Then lower your hips again and repeat.

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Medicine Ball Jumping Jacks

 
Hold a medicine ball firmly between both hands. Stand straight and hold the ball in front of you. Jump your legs out to each side while at the same time lifting the medicine ball up over your head. Bring the ball down and to your chest again as you jump back in to standing position with your legs together again.
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Leg Press

 
Sit with your back flat against the bench. Place your feet at a 90 degree angle and hip-width apart. Push the platform all the way up with your feet, pushing with your heels. Grasp both handles and rotate them outwards. Slowly lower the platform back toward you until your legs are at a 90 degree angle again. Do not go lower or let your lower back come off the seat. Push back out to a straight leg position again without locking your knees. When reps are completed, straighten your legs, grasp the handles and rotate them back in until the platform stops.
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Leg Extensions

 
Adjust the seat so that your knees are aligned with the joint or moving part of the machine. If the foot pad adjusts, move it to where it is right above your ankles. Grasp the handles on either side of you. Slowly extend your legs, bringing the pad up until your legs are straight. Don’t lock out your knees. Return to starting position. Make sure you use slow and controlled movements with this exercise.
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Overhead Squats

 
Stand with your feet shoulder width apart and pointed straight ahead. Raise your arms up overhead, with your elbows completely straight. Sit back as if you were sitting on a chair, bending at the hips and keeping your knees behind your toes. If your knees come out over your toes, you need to rock back on your heels and bring your back forward more as you squat down.
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