Leg:

A. Quadriceps:
1. Frog Hops:
a. Stand with your hands behind your head, and squat down keeping your torso
upright and your head up. This will be your starting position.
b. Jump forward several feet, avoiding jumping unnecessarily high. As your feet
contact the ground, absorb the impact through your legs, and jump again. Repeat
this action 5-10 times.
2. Walking Lunges:
a. Begin standing with your feet shoulder width apart and your hands on your hips.
b. Step forward with one leg, flexing the knees to drop your hips. Descend until your
rear knee nearly touches the ground. Your posture should remain upright, and
your front knee should stay above the front foot.
c. Drive through the heel of your lead foot and extend both knees to raise yourself
back up.
d. Step forward with your rear foot, repeating the lunge on the opposite leg.
3. Sit Squats:
a. Stand with your feet shoulder width apart. This will be your starting position.
b. Begin the movement by flexing your knees and hips, sitting back with your hips.
c. Continue until you have squatted a portion of the way down, but are above
parallel, and quickly reverse the motion until you return to the starting position.
Repeat for 5-10 repetitions.
B. Hamstring:
1. Linear Acceleration:
a. Lean at around 45 degrees against a wall. Your feet should be together, glutes
contracted.
b. Begin by lifting your right knee quickly, pausing, and then driving it straight
down into the ground.
c. Switch legs, raising the opposite knee, and then attacking the ground straight
down.
d. Repeat once more with your right leg, and as soon as the right foot strikes the
ground hammer them out rapidly, alternating left and right as fast as you can.
2. Knee Tuck Jump:
a. Begin in a comfortable standing position with your knees slightly bent. Hold your
hands in front of you, palms down with your fingertips together at chest height.
This will be your starting position.
b. Rapidly dip down into a quarter squat and immediately explode upward. Drive the
knees towards the chest, attempting to touch them to the palms of the hands.
c. Jump as high as you can, raising your knees up, and then ensure a good land be
re-extending your legs, absorbing impact through be allowing the knees to re-
bend.
3. Split Squats:
a. Being in a standing position. Jump into a split leg position, with one leg forward
and one leg back, flexing the knees and lowering your hips slightly as you do so.
b. As you descend, immediately reverse direction, standing back up and jumping,
reversing the position of your legs. Repeat 5-10 times on each leg.
C. Calves:
1. Standing Dumbbell Calf Raises:
a. Stand with your torso upright holding two dumbbells in your hands by your sides.
Place the ball of the foot on a sturdy and stable wooden board (that is around 2-3
inches tall) while your heels extend off and touch the floor. This will be your
starting position.
b. With the toes pointing either straight (to hit all parts equally), inwards (for
emphasis on the outer head) or outwards (for emphasis on the inner head), raise
the heels off the floor as you exhale by contracting the calves. Hold the top
contraction for a second.
c. As you inhale, go back to the starting position by slowly lowering the heels.
d. Repeat for the recommended amount of times.
2. Box Jumps:
a. Stand in front of a sturdy box or step, at a height that you can jump on with effort
but not so high that you'd be in danger if you fell.
b. On your toes, jump forward onto the box with a spring-like movement, then jump
back of it, landing on your toes.
c. Repeat the movement 5-10 times.
3. Mountain Climbers:
a. Start in pushup position.
b. Bend your right knee and bring your right foot between your hands, foot planted
firmly on the floor.
c. Keep your hands in push-up position and jump to switch your legs, straightening
your right leg out behind you and bringing your left leg up between your knees.
d. Repeat as fast as you can for one minute.
e. Mountain climbers are an all-over leg strengthener, and the explosive jumping
movement strengthens your calves.
Arm:
A. Biceps:
1. Hammer Curls:
a. Stand up with your torso upright and a dumbbell on each hand being held at arms
length. The elbows should be close to the torso.
b. The palms of the hands should be facing your torso. This will be your starting
position.
c. Now, while holding your upper arm stationary, exhale and curl the weight
forward while contracting the biceps. Continue to raise the weight until the biceps
are fully contracted and the dumbbell is at shoulder level. Hold the contracted
position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the
elbow stationary and only moving your forearm.
d. After the brief pause, inhale and slowly begin the lower the dumbbells back down
to the starting position.
e. Repeat for the recommended amount of repetitions.
2. Dumbbell Bicep Curl:
a. Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows
close to your torso and rotate the palms of your hands until they are facing
forward. This will be your starting position.
b. Now, keeping the upper arms stationary, exhale and curl the weights while
contracting your biceps. Continue to raise the weights until your biceps are fully
contracted and the dumbbells are at shoulder level. Hold the contracted position
for a brief pause as you squeeze your biceps.
c. Then, inhale and slowly begin to lower the dumbbells back to the starting
position.
d. Repeat for the recommended amount of repetitions.
3. Zottman Curl:
a. Stand up with your torso upright and a dumbbell in each hand being held at arms
length. The elbows should be close to the torso.
b. Make sure the palms of the hands are facing each other. This will be your starting
position.
c. While holding the upper arm stationary, curl the weights while contracting the
biceps as you breathe out. Only the forearms should move. Your wrist should
rotate so that you have a supinated (palms up) grip. Continue the movement until
your biceps are fully contracted and the dumbbells are at shoulder level.
d. Hold the contracted position for a second as you squeeze the biceps.
e. Now during the contracted position, rotate your wrist until you now have a
pronated (palms facing down) grip with the thumb at a higher position than the
pinky.
f. Slowly begin to bring the dumbbells back down using the pronated grip.
g. As the dumbbells close your thighs, start rotating the wrist so that you go back to
a neutral (palms facing your body) grip.
h. Repeat for the recommended amount of repetitions.
4. Standing Dumbbell Reverse Curl:
a. To begin, stand straight with a dumbbell in each hand using a pronated grip
(palms facing down). Your arms should be fully extended while your feet are
shoulder width apart from each other. This is the starting position.
b. While holding the upper arms stationary, curl the weights while contracting the
biceps as you breathe out. Only the forearms should move. Continue the
movements until your biceps are fully contracted and the dumbbells are at
shoulder level. Hold the contracted position for a second as you squeeze the
muscle.
c. Slowly begin to bring the dumbbells back to starting position as your breathe in.
d. Repeat for the recommended amount of repetitions.
B. Triceps:
1. Push-Ups Close Triceps Position:
a. Lie on the floor face down and place your hands closer than shoulder width for a
close hand position. Make sure that you are holding your torso up at arms' length.
b. Lower yourself until your chest almost touches the floor as you inhale.
c. Using your triceps and some of your pectoral muscles, press your upper body
back up to the starting position and squeeze your chest. Breathe out as you
perform this step.
d. After a second pause at the contracted position, repeat the movement for the
prescribed amount of repetitions.
2. Seated triceps Press:
a. Sit down on a bench with back support and grasp a dumbbell with both hands and
hold it overhead at arm's length. Tip: a better way is to have somebody hand it to
you especially if it is very heavy. The resistance should be resting in the palms of
your hands with your thumbs around it. The palm of the hand should be facing
inward. This will be your starting position.
b. Keeping your upper arms close to your head (elbows in) and perpendicular to the
floor, lower the resistance in a semi-circular motion behind your head until your
forearms touch your biceps. Tip: The upper arms should remain stationary and
only the forearms should move. Breathe in as you perform this step.
c. Go back to the starting position by using the triceps to raise the dumbbell. Breathe
out as you perform this step.
d. Repeat for the recommended amount of repetitions.
3. Standing One-Arm Dumbbell Triceps Extension:
a. To begin, stand up with a dumbbell held in one hand. Your feet should be about
shoulder width apart from each other. Now fully extend the arm with the
dumbbell over your head. Tip: The small finger of your hand should be facing the
ceiling and the palm of your hand should be facing forward. The dumbbell should
be above your head.
b. This will be your starting position.
c. Keeping your upper arm close to your head (elbows in) and perpendicular to the
floor, lower the resistance in a semicircular motion behind your head until your
forearm touch your bicep. Tip: The upper arm should remain stationary and only
the forearm should move. Breathe in as you perform this step.
d. Go back to the starting position by using the triceps to raise the dumbbell. Breathe
out as you perform this step.
e. Repeat for the recommended amount of repetitions.
f. Switch arms and repeat the exercise.
4. Bench Dips
a. For this exercise you will need to place a bench behind your back. With the bench
perpendicular to your body, and while looking away from it, hold on to the bench
on its edge with the hands fully extended, separated at shoulder width. The legs
will be extended forward, bent at the waist and perpendicular to your torso. This
will be your starting position.
b. Slowly lower your body as you inhale by bending at the elbows until you lower
yourself far enough to where there is an angle slightly smaller than 90 degrees
between the upper arm and the forearm. Tip: Keep the elbows as close as possible
throughout the movement. Forearms should always be pointing down.
c. Using your triceps to bring your torso up again, lift yourself back to the starting
position.
d. Repeat for the recommended amount of repetitions.
Chest:
1. Clock Push-Ups:
a. Move into a prone position on the floor, supporting your weight on your hands
and toes.
b. Your arms should be fully extended with the hands around shoulder width. Keep
your body straight throughout the movement. This will be your starting position.
c. Descend by flexing at the elbow, lowering your chest toward the ground.
d. At the bottom, reverse the motion by pushing yourself up through elbow
extension as quickly as possible until you are air borne. Aim to jump 12-
18 inches to one side.
e. As you accelerate up, move your outside foot away from your direction of travel.
Leaving the ground, shift your body about 30 degrees for the next repetition.
f. Return to the starting position and repeat the exercise, working all the way around
until you are back where you started.
2. Push-Ups Wide:
a. With your hands wide apart, support your body on your toes and hands in a plank
position. Your elbows should be extended and your body straight. Do not allow
your hips to sag. This will be your starting position.
b. To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
c. Using your pectoral muscles, press your upper body back up to the starting
position by extending the elbows. Exhale as you perform this step.
d. After pausing at the contracted position, repeat the movement for the prescribed
amount of repetitions.
3. Push-Ups to Side Plank:
a. Get into pushup position on the toes with your hands just outside of shoulder
width.
b. Perform a pushup by allowing the elbows to flex. As you descend, keep your
body straight.
c. Do one pushup and as you come up, shift your weight on the left side of the body,
twist to the side while bringing the right arm up towards the ceiling in a side
plank.
d. Lower the arm back to the floor for another pushup and then twist to the other
side.
e. Repeat the series, alternating each side, for 10 or more reps.
Cardio:
1. High Knees:
a. Stand tall with your feet hip-distance apart.
b. Raise up your right knee as high as itll go, and then place the leg back down.
c. Alternate legs and start picking up the pace.
d. Try this jig for 30 seconds straight.
2. Push-Ups Burpee:
a. Start in a low squat position with your hands on the floor.
b. Then, kick your feet back to a push-up position
c. Do a push-up
d. Quickly return to the squat position.
e. Jump up as high as possible before squatting down again and jumping back into
the next push-up position.
f. Shoot for 10 strong reps.
3. Mountain Climbers:
a. Start down on your hands and knees, and bring the right foot forward to the chest
while the left leg remains straight.
b. Engaging the core, quickly switch legs, and keep this rhythm going for 15-20
reps.
4. Divers Push-Ups:
a. Begin in a down-dog position with your arms firmly on the ground and gaze
toward the floor.
b. In a controlled and fluid motion, swoop the hips towards the floor while your
chest rises.
c. Keep moving until your back is arched and your gaze is towards the ceiling.
d. Then swoop back down, continuing this motion for 10-15 reps.
Back:
1. The Big Row:
a. Holding dumbbells, bend at your knees and hips, and lower your torso until its
parallel to the floor.
b. Let the weights hang down.
c. Then pull your shoulders back and hold for a second.
d. Next, lift the weights to the sides of your torso by squeezing your shoulder blades
towards your spine.
e. Lower and repeat.
2. Bird Dog:
a. Get on your hands and knees on the floor.
b. Lift your right arm and opposing left leg simultaneously, holding straight, as high
as you can lift each.
c. Slowly, bring them back to the ground.
d. Do 10 reps on each side.
3. Front Plank:
a. Lie on the floor, flat on your stomach.
b. Bend your arms at the elbows to support your upper body, centering the elbows
under the shoulders.
c. Lift your body off the ground, using abdominal strength and toes to hold a
bridge position, keeping the back straight.
d. Hold a straight back for 10 seconds.
4. Side Plank:
a. Lie on your side, with your bottom arm centered under your shoulder.
b. Lift your hips off the ground, and hold with a straight back for 10 seconds.
c. Repeat on opposite side.