PHASE 1

Start on all fours, with your hands stacked under your shoulders and your knees stacked under your hips. Engage your core and maintain a flat back. Place your left hand on the back of your head, so that your elbow points out to the left side. Rest the hand lightly—don't put pressure on your head or neck. This is starting position. Slowly rotate your head and shoulder toward your right hand on the floor. Then, reverse the motion and rotate to the left and up so your elbow points toward the ceiling. Hold for a moment and then return to the starting position. Continue this movement for 20 seconds.

From the bicycle crunch position, extend your left leg straight into the air so the bottom of your left foot is facing the ceiling. Extend your left arm out to the side and reach your right arm up toward your left foot, crunching your torso up a few inches as you do. Slowly pulse your upper body and right arm up toward your left foot a couple of inches, and then back a couple of inches. Continue this up-and-down pulsing motion for 20 seconds.

Lie face up with your legs in tabletop position (knees bent 90 degrees and stacked over your hips). Place your hands behind your head, elbows bent and pointing out to the sides. Use your abs to curl your shoulders off the floor. This is the starting position. Twist to bring your right elbow to your left knee, while simultaneously straightening your right leg. Hold this position for a second (right elbow and left knee touching or almost touching), and then slowly pulse the knee and elbow apart just a couple of inches, and then back together. Continue this in-and-out pulsing motion for 20 seconds.

Assume a bear crawl position: Get down on all fours with your arms straight, hands below your shoulders, and your knees bent 90 degrees below your hips. (Only your hands and toes should touch the ground.) Keeping your left hand and right foot on the floor, rotate your torso to the right as you bring your left knee and right elbow together. Reverse the move to return to the starting position, and repeat on your other side. Continue alternating sides, performing equal reps on both.

Place either your right or left elbow on the floor, lift your hips, and extend both legs. Balance on the outside edge of your bottom foot and lift top leg up just a bit higher than your hip. Slowly lower top leg back down. Repeat on the other side.
Help out your balance by keeping your free hand on your hip or extended in the air. Keep your feet flexed if you can.

Extend your arms in front of your body instead of placing the hands underneath your shoulders as you would do for a normal push-up. Lift yourself with your core.

set your feet shoulder-width or hip-width apart depending on your preference. Keep your back straight, your chest high, and your neck aligned with your torso. spread your bodyweight evenly throughout your feet. Bend your knees slightly and lean forward slightly in preparation for the set. This will be your starting position. begin lowering your body in a natural squatting motion, hinging your hips back and sitting into the movement. Continue to lower your body until your knees bend a little past 90 degrees and your thighs are slightly lower than parallel to the floor. once your legs are in the lowest position, begin the “pulsing” process. It’s simply a controlled bounce, however proper technique is crucial. Raise your legs a few inches so that they come a little higher than parallel with the floor, and then immediately return to the bottom of the movement. Repeat this in a smooth, controlled, and fluid motion for a couple reps. as you reach the appropriate number of pulses, raise your torso back to the starting position by extending your knees. This return to the starting position will complete your first rep of the set. You can perform as many reps as you see fit, but I recommend a number that truly fatigues the muscles of the legs.

Standing with feet hip width apart, lower into a squat, keeping knees centered over feet. Then do 5 abduction pulses (move knees sideways away from each other). Keep a 1-1-1 Tempo on the pulses, controlling the movement in and out. Then stand for a moment and repeat.

To do the Mini Band Side Shuffle, place the band around both ankles. If you place the band up higher toward your knee or even right above your knee, the move will be easier. If you place it around your ankles, or even your feet, the move will be more difficult. Choose a place that allows you to take large steps and feel your glute working, but not other muscles taking over. Step your feet about hip-width apart to start so that there is tension on the band. Bend your knees slightly and push your butt back (you can also choose to do a straight leg variation) as you make sure your knees are in line with your ankles and hips. Do not let your knees cave in. Your toes should both be pointing straight forward and your feet should be parallel. Make sure that as you side shuffle, you lead with your heel and don’t open your front toe out. Then step laterally with one foot, stepping as wide apart as you can. Step the other foot back in, but not so close that there isn’t still tension on the band. You always want tension on the band. Also make sure the band doesn’t snap your foot back in, but instead you control the movement and step slowly. Step again to the side with the same foot. Do not drag the back foot when you step back in. Also, try not to rock as you shuffle. Do not rush this move, but instead take big precise steps and feel your glutes working. If your knees cave in or you start to feel other muscles taking over, move the band up your legs or choose a lighter resistance. Doing this move with your knees caving in will perpetuate bad movement patterns and won’t activate your glutes.

Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise. Hold your bridged position for a couple of seconds before easing back down.

Lean your upper back against the bench with the legs out in front of you. Adapt a shoulder-width stance with toes turned outwards. Thrust your hips upwards into the air.

Start in plank position with your arms extended and hands under your shoulders, feet together. Your body should be in a straight line from your head to your heels. Engage your abs to help protect your lower back from injury. Jump both feet out wide to each side as if you were doing a horizontal jumping jack. Stay in plank position as you quickly jump your feet back together. Continue to jump back in and out. Keep your back flat and don’t let your hips drop throughout the entire movement. Your arms should remain steady. Perform plank jacks for 10–20 seconds to start. You can work up to 60 seconds or jump at a faster speed to make the move more challenging.

Prepare to jump by bending your knees and sinking down into a deep lunge. Lean slightly forward and contract your core muscles. You will maintain core muscle engagement throughout the exercise. Quickly sink your weight down and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips. As you jump into the air, bring your feet quickly together and switch positions as you begin to land. You should also switch arms as you do this. As you land, maintain a balanced foot position. Your forward knee should be over your forward foot and not beyond. Attempt to land softly on the forward mid-foot and let your heel come in contact with the ground. Avoid remaining on the toes of the forward foot. Keep your hips back and allow your hips and knees to bend deeply to absorb the landing. Don't lock your knees. Drop to a deep lunge position as you prepare to start the next jump lunge. Repeat the jump lunge movement for the duration of your exercise time. Aim for a few reps to begin and work up to a full 60 seconds.

Stand to the side of the middle of a sturdy bench or coffee table. Place both hands on the outside edges. Keeping your feet together and your arms straight, jump over the bench or table to the other side. This counts as one rep. Complete the same number of reps on each side.