Stand straight with your feet together and hands by your sides. Jump up, spread your feet and bring both hands together above your head. Jump again and return to the starting position. Repeat until the set is complete. Keep the knees slightly bent and land softly on the balls of your feet. Engage your core and glutes and maintain your knees in line with your hips and feet. Keep your arms extended and your elbows loose during the entire exercise and maintain a steady and smooth breathing pattern.

Start in a plank position on the floor, with hands firmly on the floor, right under your shoulders. Press toes firmly into the floor too. Keep core tight and back flat and engage your glutes and hamstrings. Your whole body should be neutral and in a straight line. Lift hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible. Start to bend elbows, and then lower your entire upper body toward the floor. Stay there for a moment, then slowly push back up until your arms are straight and you’re in the inverted V position. Make sure you maintain control throughout the movement.

Stand with your feet shoulder-width apart and your arms down at your sides. Putting your weight into your right foot, step back and around with your left foot — almost as if you’re curtsying — allowing your arms to come up in front of you to a comfortable position. Ensure that your chest stays proud. Stop lunging when your right thigh is parallel to the ground. Begin to straighten your right leg, pushing up through your heel, and returning your left foot to the starting position. Repeat steps 1–3 for the desired number of reps, then switch legs.

Grab the pull-up bar with a full overhand grip. Your grip should be about shoulder-width apart or slightly wider than your shoulders. If you’re unable to grab the pull-up bar, stand on a plyometric box or a secure flat bench. 2. Step off of the box and allow your legs to hang. Your arms and legs should be long. Your elbows should be slightly bent. Squeeze your glutes and quads. Engage your core. Your ribs should be down and your pelvis should be slightly tucked. 3. Rotate your shoulders outward to engage your lats. Your shoulder blades should be upwardly rotated away from your spine. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this starting position. 4. While maintaining a long arm position, pull your shoulder blades down toward your waist and slightly together, squeezing the muscles of your upper back. Movement should only occur at the shoulder blades. Pause in this position. 5. Keep your arms long and allow your shoulder blades to and move up and away from your waist while slowly lowering to the starting position. Your arms should finish long with a slight bend in your elbows and your shoulder blades should be away from your spine.

Lie on your back with legs hinged at the knees and arms pointing towards the ceiling. Engage your core muscles, lower back needs to be flat on the floor. Lift both your pelvis and your upper body into a crunch. Extend your arms and legs for increase in difficulty.

Lie face up in a starfish position with your legs extended and right arm extended overhead on the floor. Extend your left arm out to the left side of your body. Contract your abs to press your lower back into the ground. This is the starting position. Engage your thighs and glutes and simultaneously lift your left leg, right arm, and upper back off the ground, reaching across your body to touch your right hand to meet your left ankle. Use your left arm to help maintain balance as you rise. Keep your core engaged as you lower to return to the starting position. Continue this movement for 20 seconds.

Begin lying on your back with your legs together and your arms reaching straight down to your toes. Press your arms into the floor, raise your legs off the floor and point your toes up to the ceiling, then to the wall behind you. You will need to peel your tailbone and pelvis off the floor and aim to have your legs parallel to the floor.

Lie face up with the soles of your feet together, knees bent out to sides. Reach your arms overhead. This is starting position. Using your core, roll your body up until you are sitting upright. Reach forward to touch your toes. That's 1 rep. Slowly lower back down to starting position and continue immediately into the next rep.

Start on your right side with your right forearm directly underneath your shoulder. Stack your feet and lift up your hips until your body forms a straight line. Extend your left arm straight out. Engage your abdominal muscles, drawing your navel toward your spine.Pulse your hips toward the sky for at least 30 seconds, then repeat on the other side.

Kneel on a mat or cushion with the ab wheel directly in front of you. Grip the handles and support yourself with arms fully extended. Keep your back and arms straight as you move the wheel forward and away from you. Extend your body as far into a plank position as you can go. Try to retain the ability to roll back into a neutral position. Hold for a moment before steadily returning to the starting position. Aim for 2–3 sets of 10–15 reps.

Hinge your hips, grab the rope attachment between your legs, and pull it forward with a controlled movement.

To do a hip thrust, start in a seated position with your knees and feet flat on the floor, with your shoulder blades (but not your neck!) against a bench. Add weight to your hip crease using a pad, if needed. Squeeze your glutes and core and lift the hips up until your back is parallel to the floor.

Lie on the floor in a prone (facedown) position, with your legs straight and your arms extended in front of you. Keeping your head in a neutral position (avoid looking up), slowly lift your arms and legs around 6 inches (15.3 cm) off the floor, or until you feel your lower back muscles contracting.

Stand with your feet shoulder-width apart while holding a kettlebell with both hands (palms facing toward you) and arms straight down. Inhale and push your hips back (hinge your hips) and slightly bend your knees to bring the kettlebell between your legs. Be sure to keep your back straight and engage your core. Exhale, contract your glutes, and push your hips forward to lift your body into a standing position. Allow your arms to swing the kettlebell as far as it will naturally go. Shoulder height or parallel to the ground is your goal, although you do not want to use arm strength to raise the kettlebell. It may take a few swings to find your rhythm and maximize the lift. Inhale and lower the kettlebell between your legs by pushing your hips back and slightly bending your knees. This is 1 rep.

Lie flat on the floor with your knees bent so that your feet are flat on the floor. Place dumbbell on your pelvis and hold in place with both your hands. Using your glutes, lift the hips as high up of the floor as you can while keeping your glutes tight. Hold for a second and slowly lack you butt back down to the ground. Repeat these steps for the recommended number of repetitions.

Lie facedown on a table or on your bed. Your legs should be dangling off the end, able to move freely. You can add rubber band on your knees for extra tension. With straight legs and an engaged core, use your hips and hamstrings to raise your legs behind you to above the hips. When hyperextending the hips you should feel an intense muscle contraction in your glutes and hamstrings. Hold the hyperextension position for a second and then slowly lower your legs back down to the starting position. Reset and repeat for reps.

Lie on your back with legs hinged at the knees and arms pointing towards the ceiling. Engage your core muscles, lower back needs to be flat on the floor. Lift both your pelvis and your upper body into a crunch. Extend your arms and legs for increase in difficulty.

Lie face up in a starfish position with your legs extended and right arm extended overhead on the floor. Extend your left arm out to the left side of your body. Contract your abs to press your lower back into the ground. This is the starting position. Engage your thighs and glutes and simultaneously lift your left leg, right arm, and upper back off the ground, reaching across your body to touch your right hand to meet your left ankle. Use your left arm to help maintain balance as you rise. Keep your core engaged as you lower to return to the starting position. Continue this movement for 20 seconds.

Begin lying on your back with your legs together and your arms reaching straight down to your toes. Press your arms into the floor, raise your legs off the floor and point your toes up to the ceiling, then to the wall behind you. You will need to peel your tailbone and pelvis off the floor and aim to have your legs parallel to the floor.

Lie face up with the soles of your feet together, knees bent out to sides. Reach your arms overhead. This is starting position. Using your core, roll your body up until you are sitting upright. Reach forward to touch your toes. That's 1 rep. Slowly lower back down to starting position and continue immediately into the next rep.

Start on your right side with your right forearm directly underneath your shoulder. Stack your feet and lift up your hips until your body forms a straight line. Extend your left arm straight out. Engage your abdominal muscles, drawing your navel toward your spine.Pulse your hips toward the sky for at least 30 seconds, then repeat on the other side.

Kneel on a mat or cushion with the ab wheel directly in front of you. Grip the handles and support yourself with arms fully extended. Keep your back and arms straight as you move the wheel forward and away from you. Extend your body as far into a plank position as you can go. Try to retain the ability to roll back into a neutral position. Hold for a moment before steadily returning to the starting position. Aim for 2–3 sets of 10–15 reps.