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.