Primary muscle group(s): Chest
Secondary muscle group(s): Triceps

Place a pair of water bottles on the floor. Lie on your back in between the water bottles.  Bend your knees and move your feet towards your butt.

Grab the water bottles and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the water bottles over your chest. Pause at the top and squeeze your chest muscles.

Slowly bring the water bottles down to the starting position, allowing your arms to rest
for a brief moment before beginning the next repetition.

Primary muscle group(s): Middle Back / Lats, Upper Back & Lower Traps
Secondary: Biceps

Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.

With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.

Primary muscle group(s): Glutes & Hip Flexors, Quadriceps
Secondary muscle group(s): Hamstrings

With your feet shoulder-width apart, stand with water bottles as your sides with your palms facing each other.

Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.

Pause for one second.

Pushing up from your heels, raise back up to starting position and repeat.

Primary muscle group(s): Chest, Shoulders
Secondary muscle group(s): Triceps

Holding a water bottle in each hand, stand straight, with your feet shoulder width apart.

Raise the water bottles to head height by rotating your arms forward and up.

Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.

Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the water bottles straight up, exhaling as you do so.

As your arms reach the fully extended position, bring them in towards each other until the water bottles touch lightly together.

Hold for a count of one, while squeezing your shoulder muscles.

In a controlled movement, return to the starting position, inhaling as you do so. Repeat.

Primary muscle group(s): Quadriceps
Secondary: Calves, Glutes & Hip Flexors

Stand straight – that's the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.

Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.

On your next rep, step forward with your right leg. Continue to alternate back and forth—doing one rep with your left, then one rep with your right.

Primary muscle group(s): Triceps
Secondary: Upper Back & Lower Traps

Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.

Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.

Pause at the top of the movement and feel the contraction in your triceps. Slowly lower
the water bottles and begin again.

Primary muscle group(s): Biceps
Secondary: Forearms

Holding a water bottle in each hand, stand with your feet shoulder width apart.

Let your arms hang by your side with your palms facing in to the side of your body.

Keep your elbows close to your sides.

Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.

Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.

Squeeze or flex your bicep and hold for a count of one.

Slowly lower the water bottles to the starting position.

Primary muscle group(s): Lower Back

Lie on your back on a mat with your legs extended in front of you and backs of heels on the floor.

Grab hold of your right knee and gently pull it up to your chest until you can feel a slight stretch in your lower back.

Try to bring the knee as close to your chest as is comfortable while keeping the left leg relaxed.

Hold the stretch and then release the leg to starting position.

Repeat with the left leg.

Primary muscle group(s):Glutes & Hip Flexors
Secondary:Shoulders

Lie on your back on a mat or soft surface.

Bend your left knee then cross your right leg over so that your right shin is resting on your left knee.

Place your right hand through your legs and your left hand on the outside of your legs. Grab your left shin with both hands.

Remain on the ground and gently pull your left shin towards yourself.

Return to the starting position and repeat on the other side.

Primary muscle group(s):Abs

Lie on your back. Extend hands straight above towards the ceiling. Bring your knees up to a 90-degree angle. Shins should be parallel to the floor.

Exhale and bring hips off the floor.

Begin by extending one leg forward. The foot should be hovering just above the ground.

Pause then return the leg to it’s starting position while extending the opposing leg. Keep alternating legs while maintaining a tight core.

Primary muscle group(s): Abs, Obliques

Lie on an exercise mat, keeping your back flat with no arching of the spine.

Extend your arms out beside you at shoulder level, with your palms pressed firmly to the floor. Your upper body should form a “T” shape.

Raise your feet off the floor by bending your hips and knees to 90 degree angles. This is the start position.

As you exhale, rotate both your thighs to one side until the outer thigh touches the ground or until you feel a stretch in your abs and lower back.

Pause briefly, then rotate to the other side without pausing in the start position.

When you have rotated to both sides, that is one repetition.

Repeat for the desired number of repetitions.

**This exercise has 3 levels of difficulty:
Beginner – with the knees and hip bent as described above.
Intermediate – feet up with knees at 90 degrees but the hips remaining in a neutral position. 
Advanced –legs straight and hips bent at 90 degrees so your body forms an “L”.

Primary muscle group(s): Lower Back
Secondary: Upper Back & Lower Traps

Kneel on a mat with your hands and knees shoulder-width apart.

Pull your abs in, hunch your back up and flex your spine.

Hold the stretch and then release to the starting position.

Primary muscle group(s): Abs, Lower Back
Secondary: Glutes & Hip Flexors

Position yourself on all fours with knees underneath the hips and wrists under the shoulders.

Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.

Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.

Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.

Primary muscle group(s): Glutes & Hip Flexors, Hamstrings
Secondary: Abs, Lower Back

Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.

Place your hands out to your sides palms flat for stability.

Raise your glutes off the floor by extending your hips upward while pushing down through you heels.

Continue until your back, hips and thighs are in a straight line. Hold for a count of one.

Return to the start position by lowering your hips back to the floor.

Pause then repeat.

Secondary: Glutes & Hip Flexors

On a mat or comfortable surface, lie on your left side. Place your left hand behind your head while placing your right hand across your body.

Bend your stacked knees so that your feet are behind you. Begin the movement by lifting the left knee up while keeping the feet together.

Pause at the top of the movement and slowly lower your left knee down to the starting position.

Primary muscle group(s): Glutes & Hip Flexors
Secondary: Hamstrings

Lie on your back on a padded surface. Begin with your legs straight in front of you. Bend the left leg up and place the left foot on the ground near your butt. Bend the right leg up and rest the right ankle across the left knee.

Reach your hands around your left shin or left thigh and pull it towards your chest. Your right hand will go through the hole in between your legs.

Pull and hold the left leg, feeling the stretch in the right hip flexor. Slowly, place the left leg back on the floor and switch sides.

Primary muscle group(s): Glutes & Hip Flexors
Secondary: Lower Back

While sitting on the floor with a straight back and tight core, bring each foot inward. Feet should be touching and your legs should make a diamond shape.

Grab your feet with your hands. Place your elbows on the inside of your knees. Slowly lean forward from the hips. Once you feel the stretch in your hip flexors, hold for 15 to 30 seconds. Slowly rise and repeat.

Primary muscle group(s): Hamstrings
Secondary: Glutes & Hip Flexors

Sit on a mat and extend your right leg out to the side.

Bend your left leg and place the foot against your inner right thigh.

Lean forward from the hips and reach for your ankle as comfortably as you can. You should feel a slight pull in the hamstring.

Hold the stretch and then repeat on the left leg.

Primary muscle group(s): Glutes & Hip Flexors, Knees, Spine
Secondary: Lower Back, Middle Back / Lats, Upper Back & Lower Traps

Sit on your heels. Bring your feet together and knees hip-width apart.

Bend forward with an exhale and rest your torso between your thighs. Relax your tailbone toward your feet.

Reach your arms far forward. Spread your fingers and press your palms into the floor. Rest your forehead on the floor.

Hold the pose and take slow, deep breaths.
Rise with an inhale.

**Avoid this pose if you have a knee injury.

Primary muscle group(s): Lower Back
Secondary: Abs, Glutes & Hip Flexors

Place a towel or yoga pillow on a soft surface like a carpet or yoga mat. Lie on your back positioning your head on the towel or pillow.

Bend your knees and move your feet towards your butt. Make sure your feet are shoulder distance apart with toes facing slightly outward.

Place your hands on your stomach. You should be able to feel your lower back touching the ground. Hold and maintain this position while taking deep breaths for the prescribed amount of time.

Primary muscle group(s): Lower Back
Secondary: Abs, Glutes & Hip Flexors

Place a towel or yoga pillow on a soft surface like a carpet or yoga mat. Lie on your back positioning your head on the towel or pillow.

Allow your legs to fully extend. Make sure your feet are shoulder distance apart with toes facing slightly outward.

Place your arms on the ground away from your body. You should be able to feel your lower back touching the ground. Close your eyes. Hold and maintain this position while taking deep breaths for the prescribed amount of time.

Primary muscle group(s):Shoulders
Secondary:Upper Back & Lower Traps

Standing with a flat back and tight core, raise your arms to the sides.

While focusing on the shoulders, slowly rotate your arms forward  in a circular motion. Start with small circles. Gradually increase the size of the circles.

After 30 seconds, reverse directions.

Primary muscle group(s): Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary: Abs, Calves

Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your hands together for balance.

Step directly to the left, leaving your right foot in place. Bend the left knee and pause once the upper left thigh is parallel to the ground. Your right leg should be completely straight.

Contract the hamstring muscle then push off the ground to return to the starting position. Repeat on the right side. Alternate this movement.

Primary muscle group(s): Hamstrings, Quadriceps
Secondary: Abs, Hamstrings

Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.

Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.

Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.

Primary muscle group(s): Glutes & Hip Flexors, Obliques, Quadriceps
Secondary: Abs, Calves, Hamstrings

Stand upright with a tight core and flat back. Extend arms to chest level in front of you while holding the weight.

Step forward with one leg. Front thigh should be parallel with the floor. Drop the back knee.

Rotate the torso towards the leg that stepped out while keeping arms extended. Push back up to the starting position.

** This exercise can be performed with a dumbbell or a plate weight.

Primary muscle group(s): Abs, Glutes & Hip Flexors, Lower Back
Secondary: Biceps, Calves, Chest, Forearms, Shoulders

Stand tall with your legs extended straight.  Bend over from the hips and touch the floor with your palms flat on the floor.

Keep your legs straight as you walk your hands as far forward as you can. Don’t let your hips sag.

Take small steps and walk your feet to your hands.

Continue for 60 seconds and then straighten up to the starting position.

Primary muscle group(s): Obliques
Secondary: Abs

Lie on your side on an exercise mat.

Fully extend your legs with one resting on top of the other.

Fully extend the top arm down the side of your body.

Bend the arm at floor level to 90 degrees. Your upper arm should be parallel to your body, while your forearm is at 90 degrees. This is the start position.

Lift your body off the ground and balance on your forearm and the side of your foot, while keeping your body in a straight line.

Contract your abdominal muscles and relax your shoulders.

Continue breathing throughout the whole exercise.

Hold this position for 30 seconds.

Relax and change sides.

Repeat.

Primary muscle group(s): Abs, Obliques

Kneel on a yoga/exercise mat or towel with your feet out behind you.

Slowly lower yourself down to one side and ground your elbow and forearm so that it runs perpendicular to your body.

Embrace your core and hold this modified side plank for the 30 seconds.

Perform the same movement on the other side!

Primary muscle group(s): Abs, Lower Back
Secondary: Glutes & Hip Flexors

Position yourself on all fours with knees underneath the hips and wrists under the shoulders.

Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.

Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor.

Keep your head and shoulders aligned at all times.

Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.

Primary muscle group(s): Abs, Lower Back
Secondary: Glutes & Hip Flexors

Primary muscle group(s): Obliques
Secondary: Abs

Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder width apart.

Fully extend your arms down the side of your body, palms facing in. This is the start position.

Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.

Return to the starting position smooth motion, inhaling as you do so.

Repeat the movement, this time to your left side.

• Look Ahead. Your eyes should be focused on the ground about 10 to 20 feet ahead of you. Don't stare at your feet. Not only is this proper running form, but it's also a safer way to run because you can see what's coming and avoid falling.
• Land Midfoot. Don't be a toe runner or a heel-striker. If you land on your toes, your calves will get tight or fatigue quickly and you may develop shin pain. 
• Keep your feet pointed straight ahead. Make sure your toes are pointed in the direction you want to go. Running with your feet pointed in or out could lead to running injuries. If you don't naturally run that way, it may take practice to keep your feet pointed straight. Try doing it for short distances and then increase the time or distance that you run that way.
• Keep hands at your waist. Try to keep your hands at waist level, right about where they might lightly brush your hip. Your arms should be bent at a 90-degree angle. Some beginners have a tendency to hold their hands way up by their chest, especially as they get tired.
• Relax your hands. As you run, keep your arms and hands as relaxed as possible. You can gently cup your hands as if you are holding an egg and you don't want to break it. Don't clench your fists because it can lead to tightness in your arms, shoulders, and neck.
• Check your posture. Keep your posture straight and erect. Your head should be up, your back straight, and shoulders level. Keep your shoulders under your ears and maintain a neutral pelvis. Make sure you're not leaning forward or back at your waist, which some runners do as they get fatigued. Check your posture once in a while.
• Relax your shoulders. Your shoulders should be relaxed and square or facing forward, not hunched over. Rounding the shoulders too far forward tends to tighten the chest and restrict breathing. You'll breathe a lot easier if your shoulders are relaxed.
• Rotate arms from the shoulder.Your arms should swing back and forth from your shoulder joint, not your elbow joint. Think of your arm as a pendulum, swinging back and forth at your shoulder. Drive your elbow backward and then let it swing back toward you. Your hand should be almost grazing your hip as your arm comes back in front of you.
• Don't Bounce. Try to keep your stride low to the ground and focus on quick stride turnover. Too much up-and-down movement is wasted energy and can be hard on your lower body.
• Keep Your Arms at Your Side. Avoid side-to-side arm swinging. If your arms cross over your chest, you're more likely to slouch, which means you're not breathing efficiently.

• Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
• In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
• Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
• Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
• Complete 1 full push up.
• Jump your feet forward to just behind your hands.
• Use an explosive motion to push through your heels and return to the start postion.
• Repeat.

• Place your hands flat on the floor, shoulder width apart.
• Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
  Your body should be in a straight line, with your weight supported on your hands and toes only.
• Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
• Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the start position.
• Continue alternating in this manner for the desire amount of time.