Plank Jacks

Setup - Begin in a high plank position - Place your hands directly under your shoulders, fingers spread wide for stability - Keep your legs extended straight behind you, with your feet together and your body forming a straight line from head to heels - Engage your core and squeeze your glutes to maintain a strong, stable position. Keep your neck neutral, looking straight down at the ground to avoid straining your neck Movement - Jump your feet out wide to the sides, similar to the motion of a jumping jack - As soon as your feet are spread apart, immediately jump them back together - Keep your core tight and try to avoid letting your hips sag or rise during the movement - Repeat this jumping motion for the desired amount of reps or time

Core + HIIT

Continue to Core + HIIT Circuit

Machine Rear Delt Fly

Setup - Set the machine up with the seat at a comfortable height - Ensure the handles are at shoulder height to allow for a smooth movement Movement - Focus on keeping your back straight and your head up - Perform the movement, squeezing and controlling - Ensure your arms stay straight throughout the movement

Leg Holds

Set Up - Lie flat on your back with your legs fully extended and arms at your sides for support Movement - Lift both legs slightly off the ground - Hold your legs in this position, keeping your core engaged, lower back pressed into the floor and legs straight

Leg Raises

Set Up - Lie flat on your back with your legs straight and your arms by your sides for support Movement - Engage your core, then lift your legs towards the ceiling, keeping them straight until your body forms an "L" shape - Slowly lower your legs back down, just above the floor, without letting them touch

Flutter Kicks

Set up - Grab a yoga mat and place your towel on the mat Movement - Lay flat on your back keeping your body straight - Lift your legs 6 inches off the ground - Shutter kick your legs up and down ensuring your legs and back stay straight

Dumbbell Around The Worlds

Setup - Stand with your feet hip width apart - Hold a dumbbell in each hand with your palms facing away from you and your arms fully extended Movement - Start with the dumbbells resting on your upper thighs. Then begin by moving your arms in a circular motion, travelling around your head and torso, keeping the dumbbells close to your body - Complete the circle by reversing the movement, bringing the dumbbells back down to the the starting position

Incline Dumbbell Rear Delt Fly

Setup - Set an incline bench up to a 30-45 degree angle - Position yourself by lying face down and placing your chest on the upper part of the bench. Plant your feet firmly to the floor - Have the dumbbells in each hand hanging over the bench Movement - Begin by raising the dumbbell out to the sides, leading with your elbows. Keep your arms slightly bent throughout and your elbows should be higher than your hands at the top of the lift - When your arms are parallel to the floor, pause for a brief second at the top and squeeze the rear delts - Slowly lower the dumbbells back to the starting position

Dumbbell Bent Over Row

Setup - Stand with your feet hip width apart and a hold a dumbbell in each hand with a neutral grip (palms facing your body) Movement - Slightly bend your knees and hinge forward at your hips, keeping your back straight. Your torso should be at about a 45 degree angle to the ground - Pull the dumbbells towards your lower ribs or upper abdomen. Lead the movement with your elbows rather than your hands. Keep your elbows close to your body through the entire motion - At the top of the row, squeeze your shoulder blades together, fully contracting the muscles of the upper back (Rhomboids, Traps, Lats) - Slowly lower the dumbbells back towards the ground, fully extending your arms to the starting position

Tricep Pushdowns

Setup - Attach rope to cable and adjust cable to the top of the machine - Stand upright with your feet shoulder width apart. Grab the attachment with both hands, maintaining a neutral grip - Bring your elbows close to your sides and keep them stationary throughout the movement. Your forearms should be parallel to the floor when your arms are fully extended Movement - Push the attachment down by extending your elbows and locking your triceps out fully at the bottom of the movement - As you press the cable down, focus on squeezing the triceps at the bottom of the movement. Ensure your elbows stay close to your body - Extend your arms all the way down without hyperextending your elbows - Allow the cable to return slowly back to the starting position

Dumbbell Lat Raises

Setup - Stand straight with your feet shoulder width apart - Hold a dumbbell in each hand, with your arms fully extended by your sides, palms facing inward towards your body - Keep a slight bend in your elbows throughout exercise Movement - Slowly raise both dumbbells out to the sides, maintaining a slight bend in your elbows - Lift the dumbbells until your arms are just above shoulder height - Bring down to starting position

Dumbbell Front Raise

Setup - Stand with your feet hip width apart - Hold dumbbells in each hand with your arms fully extended and the weights resting in front of your thighs Movement - Begin lifting both dumbbells in front of you, keeping your arms straight. Raise dumbbells until they reach shoulder height or slightly above - Once arms are parallel to the floor slowly bring the dumbbells back down to the starting position

Dumbbell Bulgarian Split Squat

Setup - Find a bench and place one foot on it behind you. Your back foot should be resting on the bench with toes pointing down - Position your front foot 2-3 feet in front of the bench. Your front knee should be in line with your toes, and your front foot should be flat on the ground Movement - Engage your core, bend your front knee and lower your hips straight down towards the ground - Lower your body until your thigh is parallel to the ground or slightly below, and your back knee is close to the floor - Push back through the heel of your front foot and straighten your leg to return to the starting position

Seated Glute Stretch

The Seated Glute Stretch involves sitting and crossing one leg over the other, then gently leaning forward to stretch the glute muscles. It helps relieve tension and improve hip flexibility How to Perform - Sit down placing one leg out flat in front of your body - Place your other leg across your body and twist your abdomen in reverse to your leg, resting your elbow on your knee and hold

Seated Single Leg Hamstring Stretch

The Seated Hamstring Stretch is a simple and effective stretch that targets the muscles in the back of your thigh. It can help improve flexibility and mobility How to Perform - Extend one leg out in front of you with your heel on the floor and toes pointed up - Sit up straight with your chest and spine long - Slowly bend forward at the hips until you feel a stretch in your thigh and hold

Downward Dog Calf Stretch

The Calf Stretch in Downward Dog involves starting in a Downward Facing Dog pose with hips lifted high. You then gently press one heel toward the floor while bending the opposite knee, lengthening the calf and Achilles of the extended leg How to Perform - Start in a hands and knees position, with your wrists under your shoulders and knees under your hips - Extend one leg straight back behind you, keeping your toes tucked under so the ball of your foot is on the floor - Gently press your heel back toward the floor to feel a stretch through your calf and the bottom of your foot - Slowly release and switch legs

Barbell Squat

Setup - Position the barbell on a squat rack at about chest height - Position the barbell so it rests comfortably on your upper traps. Grip the bar with your hands wider than shoulder width apart and your elbows down Movement - Place your feet shoulder width apart with your toes externally pointed outwards slightly. Brace your core and hinge at the hips to simultaneously bend your knees. Push your hips back first, then drop your knees to allow your thighs to descend - Keep your chest up and eyes forward. Maintaining a neutral spine throughout the movement - Lower yourself until your thighs are parallel to the ground or your hips drop below your knees - Drive through your heels to push yourself back to a standing position

Dumbbell Shoulder Press

Setup - Sit on a bench that is vertical with a slight incline - Have your feet flat on the ground and back flat on the bench Movement - Have dumbbells just beside your ears and begin to press the dumbbells by pushing them overhead, fully extending your arms without locking your elbows - At the top of the movement slowly lower the dumbbells back to the starting position keeping your elbows at about a 45 degree angle

Dumbbell Curtsy Lunge

Setup - Stand with your feet hip width apart, holding a set of dumbbells by your sides Movement - Step your right leg behind your left leg and across your body - Lowering your body into a lunge position, keeping your front knee aligned with your toes. Your knee should bend close to the ground but don't touch the floor - Push through the heel of your left foot to return to the starting position

Bodyweight Curtsy Lunge

Setup - Stand tall with feet hip-width apart, core engaged, shoulders relaxed Movement - Step your right leg diagonally behind your left leg, crossing slightly behind. Both knees bend to lower your body into a lunge. - Lower until your front thigh is roughly parallel to the floor. Back knee hovers just above the ground - Press through your front heel to return to the starting position.