Exercise
Muscle
Group
Thighs &
Hips
Technique
Press Up
Shoulders,
Chest &
Upper Arm
Hands shoulder width apart.
Bring chest down almost to
floor. Keep body straight and
keep abs tight. Easier: Keep
knees on ground. Advanced:
Move hands closer or wider
or elevate feet to higher
position.
Jumping
Jack
Cardio
Standing up straight, with a
slight jump spread arms and
legs wide.
Front
Bridge
Abdominals, Make a bridge with forearms
Lower Back and feet on the floor. Hold
& Hips.
this body position. Advanced:
lift one foot off the ground
and alternate.
Alternate
Lunge
Step forward looking straight
ahead. Bend both legs to 90o.
Keep hands on hips and lower
knee off the floor. Step back
to original position. Alternate
legs each step. Advanced:
Hold weights or dumbbells
during lunge.
Illustration
Side Leg
Raises
Hips &
Thighs
Lying on side, hips facing
sideways. Lower leg bent
under body, raise upper leg
up and down, switch sides.
Advanced: wear leg weights.
Bench
Dips
Chest &
Upper Arm
Hands on the edge of bench
or chair. Keep back straight
and slight bend on knee.
Lower the body then raise.
Advanced: elevate legs.
Dumbbell
Curls
Upper Arm
& Shoulder
Flexing elbows, raise weights
alternating arms.
Hip
Raises
Hips &
Glutes
Lying flat on the back, with
legs together, bend the knees
to bring the ankles towards
the backside. Raise the pelvis
up and down.