TWO WEEKS ARMS AND LEGS

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.

Stand with your feet hip-width apart. Take a big step to the side with your left leg, then bend your left knee, push hips back and lower until your left knee is bent 90 degrees. This should take around two seconds. Push back to start. You can alternate, or complete all reps (10-12 should do it) on your left before moving on to your right. �Your torso may lean forwards as step to the side � that�s fine, as long as you maintain a flat lower back,� Maslewska says. Exhale to reverse the movement and stand tall. That�s one rep. If you want to add weight, hold a dumbbell in each hand and use them to frame your bent leg. What an overachiever.

Do a full range of motion. Keep the lower back in a neutral position by assuming a posterior pelvic tilt. This will ensure that your hips are neither too high or too low, allowing your proper target point (the chest) to reach the ground first. Make sure to keep your neck as neutral as possible throughout the movement! Hand placement - laying face down on the ground, simply reach your arms overhead and then slide them down until your elbows are at about 45-60�. From here, slide your hands down to about shoulder height and press your body up. Make sure your hands are rotated outwards, to about 2 o�clock. Unshrug your shoulders - keep your shoulder blades back and down throughout. Unshrug the shoulders at the top of the movement and keep them unshrug - do not clench the scapulae when you are at the bottom. Imagine bringing your bicep forward. Instead of going straight up and down, you want to push your body at an angle, similar to what you would do with a bench press. By slightly pivoting off your toes, you will be able to descend forward and then push yourself up and back. This will also allow you to keep your elbows stacked over your wrists, which is key for proper pushup mechanics. Go slow and controlled - 2 seconds on the way down and 2 seconds on the way up.

Take a dumbbell or kettlebell and hold it with both hands under your chin. Stand with your feet about shoulder width apart and your toes slightly angled out. Bend at the knees and squat down till your knees are below 90 degrees. Pulse up and down (only about an inch) a couple times and then stand back up. This completes one repetition.

Lie down faceup on a mat with with arms down at your sides. Next, with feet flat on the ground, raise your hips up till your body forms a straight line from your knees to your shoulders. Hold this position. Next, raise your left knee up to your chest as far as you can (hips are still raised up). Pause, lower knee back down, now raise left knee up. Alternate back and forth.

Secure the band(s) to the door with the door anchor at the bottom of the door. Attach each end of the band(s) to a handle. Grip a handle in each hand and stand 1 to 2 feet away from the door with your back to the door. Raise your hands to shoulder height. Keep your back straight, head straight and stomach tight. Raise your heels off the floor until you cannot get any higher on your toes. Push through your big toe as you raise your heels.

IMPORTANT: Always make sure that you warm up for a long time before you start doing these advanced exercises and make sure to learn the proper form for doing barbell split squats before you actually start attempting them. Never hyperextend your lower back when doing these types of squats. This can put too much strain on your back and also on your lower body, and this can sometimes lead to all kinds of serious injuries. FORM and EXECUTION: Unrack the barbell just as you would for a high bar back squat, but step slightly farther back for your starting position than you normally would. Place your foot firmly in front of you at a distance of about one or two feet. Drop your rear foot slightly behind you and allow your knee to bend towards the floor into an almost kneeling position. Your back knee and back leg should be placed slightly behind an imaginary line perpendicular to your front heel. Your feet should be set at about your hip width apart. As you descend into the squat, allow your front foot to stay flat into the floor, with your front knee bending over your toes. Keep your torso upright and do not allow it to collapse forward. At the deepest part of the split squat, your front knee should be pointed in the direction of the front toes (not pushed excessively out or collapsed inwards). To come up, stay balanced between your feet and keep your torso upright, using the quads and glutes of your front leg to engage the movement. Come to an upright standing position with your front leg softly extended and locked in a lunge position, and then repeat the exercise. Finally, switch your legs and do repetitions of the entire procedure.

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.

In a half side plank position, place the top leg on a bench with the bottom leg under the bench. Lift the hips up until your body is in a straight line while lifting the lower knee off the floor. Return the hips to the floor under control. Reduce the difficulty to scale by keeping the foot of the lower leg on floor to assist, and/or by moving the bench closer toward the hips.

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.

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.

Stand with feet shoulder-width apart. Bend your legs, jump up, and bring your feet together in mid air. Land with feet back to shoulder-width apart, lowering into a squat. Jump up out of the squat, quickly bring feet together and separate them again for the landing. Repeat.

Stand up straight, then push through the balls of your feet and raise your heel until you are standing on your toes. Then lower slowly back to the start.

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.