Plank

• Balance on your hands and toes with your body in one straight line, hands underneath the shoulders, and feet hip-distance apart.
• Hold for 30 to 60 seconds.

Burpees

• Lower into a crouching squat with your hands on the floor.
• Do a squat thrust by jumping your feet back into a plank position.
• Do one basic push-up, bending the elbows and then straightening back to a plank.
• Jump the feet forward to the hands and come into a squat.
• Do an explosive jump straight up, getting as much height as you can.
• You've just completed one burpee!

Plank With Shoulder Tap

• In a plank, alternate bringing your hand to the opposite shoulder without allowing your torso to twist.

Plank Side Walk

• Begin in plank position with your hands underneath your shoulders, body in one straight line.
• Simultaneously cross your right hand over your left as you step your left foot to the left. Then simultaneously step your left hand and right foot to the left, so you're back in plank position. Your hands move together as your feet step apart.
• Repeat this for five steps to the left and five steps to the right to complete a rep. Be sure to keep the hips low as you move, drawing the navel toward the spine.

Plank With Lateral Arm Reach

• Start in a plank position.
• Keeping your torso stable, slowly reach your left arm out to your side. Brace through the abs by pulling your navel to your spine. Hold this position for five seconds. If you feel too unstable, try moving your right hand so it is under the center of your chest rather than under your right shoulder.
• Keeping your torso stable, bring your arm back to the plank position. Do not round your back or twist your spine.
• Repeat this same motion on the other side, extending your right arm to your side. This counts as one rep.

Plank With Alternating Shoulder and Knee Tap

• Begin in a plank variation with your feet slightly wider than your hips.
• Bring your right hand to your left shoulder, then place that hand back on the mat. Bring your left hand to your right shoulder and return it to the mat.
• Bring your right knee and your left hand toward one another under your body. Return to a plank, and switch sides so your left knee meets your right hand.
• This competes one rep.

Plank Jacks

• Begin in plank position with your feet together. Keep your upper body stable and engage your abs.
• Begin doing jumping jacks with your legs. Hop them wide, then hop them together. Jump as quickly as you want.

Spider-Man Push-Up

• Start in a traditional plank position, with your hands under your shoulders and your body in one straight line.
• Bend your elbows out to the side to lower your torso toward the floor; bring your left knee and touch it to your left elbow.
• As you straighten your arms, return to plank position, bringing your left foot next to your right, then repeat this move on the other side. This counts as one rep.

Mountain Climbers

• Start in a traditional plank position.
• With your core engaged, bring your right knee forward under your chest, with your toes just off the ground. Return to your basic plank. Switch legs, bringing your left knee forward.
• Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.

Plank With Bunny Hop

• Begin in a plank position with your feet touching.
• Pull your abs in, and jump your feet to the right, bringing your knees toward your right elbow. Your torso will twist to the right.
• Jump your feet back to plank to complete one rep.

Asymmetrical Push-Up

• Begin in a plank, then lower your left elbow to the ground, with your forearm crossing under your chest. From this position, bend your right elbow, lowering your body to the mat. Use your abs to keep your torso in one piece as you come to the floor.
• Exhale as you straighten your right elbow to return to the starting position. This completes one rep.

Frogger

• Begin in a plank position. Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor.
• Jump your feet back to a plank to complete the rep.

Basic Push-Up

• Start in a plank position with your arms and legs straight, shoulders above your wrists.
• Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep.
• If this is too difficult, do this exercise with your knees on the floor.

Feet on Medicine Ball Push-Up

• Begin in plank position with you toes resting on a medicine ball.
• Keeping the core engaged, bend and straighten your arms to complete a push-up.

Chaturanga Push-Up

• Start in a plank position with your arms and legs straight, shoulders above the wrists.
• Keeping your upper arms parallel, bend your elbows, lower your chest until your shoulders are in line with your elbows. Your elbows should touch your ribcage.
• Inhale to straighten your arms. This counts as one rep.

Push-Up With Alternating Lunges

• Begin in plank position.
• Do one push-up, bending and straightening your elbows.
• With straight arms, step your left foot forward to the outside of your left hand. Look up and press your pelvis slightly forward to increase the stretch in your right hip flexor. Step your left foot back and do another push-up.
• Step your right foot forward to the outside of your right hand to stretch your left hip. This completes one rep.

Diamond Push-Ups

• Start in plank position with your hands under your shoulders and your body in one straight line.
• If your knees aren't on the floor, separate your feet so they're about shoulder width apart to help you stay balanced throughout the exercise.
• Place your hands together, directly under your sternum, with the tips of your index fingers and thumbs touching. Your fingers and thumbs should form a diamond or triangle shape.
• Bend your elbows out to the sides, and lower your chest toward the floor. Then exhale to straighten your arms. This counts as one rep.

Plyo Push-Up Prep

• Start in a plank on your knees. Move your left hand out to the side, then bend both elbows, lowering your torso toward the mat. Straighten your arms to return to plank. This completes one rep.
• Switch your hands, bringing in the left hand while stepping the right hand wide — this is where you should try jumping off your hands. Perform a push-up. This completes one rep.

One Arm Med-Ball Push-Up

• Start in a plank position with your left hand on a medicine ball.
• Keeping your torso square to the floor, perform a push-up by bending and straightening both arms. If a traditional push-up is too challenging, lower your knees to the floor.
• Roll the ball to the right hand and do another push-up. This completes one rep.

Elbow Plank

• Start on the floor, resting on your forearms and knees.
• Step your feet out one at a time, coming into a plank position.
• Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor, with your abs pulling toward the ceiling.
• Hold for as long as you can. Aim for 20 to 30 seconds in the beginning, and work your way up to one minute as you get stronger.

Up-Down Plank

• Begin in a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank.
• Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.
• This completes one rep.

T Push-Up

• Begin in plank position.
• Bend your elbows lowering into a push-up.
• Straighten your arms and lift your right arm toward the ceiling, twisting into a side plank to make a T shape with your body.
• Rotate back to plank, placing your right palm on the floor to lower into a push-up.
• This time as you straighten your arms, rotate to the left, lifting the left arm up. Return to plank to complete one rep.

Side Plank Leg Lift

• Place your right elbow on the ground. Extend both legs out so that your body is in one straight line and you're balancing on the outside edge of your right foot.
• Flex both feet if you can, and either rest your top hand on your upper hip or extend it in the air.
• Keeping your spine lengthened and your abs engaged, lift your left leg up just higher than your top hip.
• Then slowly lower it back to your bottom leg to complete the rep.

Side Plank

• Sit on your left side with your legs slightly bent and your feet stacked.
• Place your left hand about 12 inches from your pelvis.
• Push your hand into the ground and straighten your legs as you lift your pelvis off the ground. If you have trouble balancing, stagger your feet so the top leg is in front.
• Hold for 30 to 60 seconds.

Star Plank

• Come into a side plank on the right side. Flex both feet and lift your left arm straight in the air.
• Keeping your spine lengthened and your abs engaged, lift your left leg up as high as you can without letting your waist sink to the ground.
• Then slowly lower your right leg back to the starting position to complete the rep.

Side Plank With Weight

• Start in a side plank on your left side, holding a dumbbell in your right hand with your right arm parallel to the floor.
• Exhale and pull your abs toward your spine to stabilize your torso as your raise your right arm to the ceiling. Do not let your hand travel behind your shoulder.
• Lower the weight back to the starting position to complete one rep. Squeeze your inner thighs together for added stability.
• If you feel wobbly in this position, split your legs, bringing your right foot forward.

Reverse Plank

• Flip your plank and balance on your hands, fingers pointing away from the body, and heels maintaining a straight line from your feet to your head. If this is too hard, bend the knees. Really squeeze your butt to keep your pelvis from sagging.
• Hold for 30 to 60 seconds.

Overhead Shoulder Press

• Hold a dumbbell in each hand just above the shoulders, palms facing in.
• Straighten the arms above you.
• Bend your elbows, coming back to the starting position to complete one rep.

Bicep Curl

• Start by holding a dumbbell in each hand at the sides of your body.
• Keeping your elbows close to your side, slowly raise the dumbbells to the chest.
• Moving with control, lower back to the starting position.
• This counts as one rep.

Bent-Over Row

• Lean forward and bend both knees, remembering to keep a flat back.
• Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
• Slowly lower the weights back to the starting position to complete one rep.

Overhead Triceps Extensions

• Stand with your feet hip-distance apart.
• Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head.
• Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower. This counts as one rep.

Bent-Over Reverse Fly

• Holding a dumbbell in each hand, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint.
• Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the ground. This completes one rep.

Dumbbell Thrusters

• Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
• Bend your knees as if you were sitting in a chair, keeping weight on your heels.
• Press the dumbbells overhead as you straighten your knees to return to standing.
• This completes one rep.

Upright Row

• Stand with your feet hip-distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. Your shoulders should be over your pelvis, with knees slightly bent.
• Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.
• Slowly lower them to the starting position. This counts as one rep.

Sumo Squat With Bicep Curls

• Hold a pair of dumbbells in your hands with your arms straight and your palms facing away from you. Step your feet apart so there's about 20 inches between your heels. Point your toes out slightly.
• When you're ready, bend your knees and elbows at the same time. Keep your shoulders over your hips, and lower down so your weight is back in your heels. Then straighten your legs and arms. This is one repetition.

Ball Slams

• Stand with your feet shoulder-width distant apart with a medicine ball on the floor in front of you.
• Squat down and pick up the medicine ball, keeping your head up and trying not to round the spine.
• Stand up, lifting the medicine ball above your head, fully extending the arms straight above you.
• Forcefully slam the ball down on the floor as hard as you can. If the ball is light enough, catch the ball as it bounces slightly off the floor.
• This counts as one rep.

Warrior Three Triceps Extension

• Stand on your left foot, leaning forward while lifting your right leg until your leg and torso are parallel with the floor. Squeeze your right glute, and bring the weights to your ribs with your elbows pointing toward the ceiling.
• Keep your abs engaged as you exhale, straightening your elbows. Your arms will be a few inches above your back.
• Inhale and bend your elbows, bringing the dumbbells back to your ribs to complete one rep.

Lateral Arm Raises

• Stand with your feet hip-distance apart. Hold a dumbbell in each hand so your palms face in toward the sides of your body.
• Start with the right side first. With control, keep your arm straight (but don't lock that elbow), and as you inhale, raise your right hand up toward the ceiling. You want your palm to be facing down and your arm to be parallel to the floor.
• Then as you exhale, slowly lower your hand back to your body. You should be able to see your hand in your peripheral vision; your arm isn't directly out to the side, but slightly forward.
• Do the same move with your left arm. Then do both your right and left arms at the same time. This completes one rep.

Pilates Boxer

• Stand with your feet hip-distance apart. Bend your elbows behind you, keeping your upper arms even with your back.
• Bend your knees to come into a half squat while creasing at your hips so your spine is almost parallel to the floor. Keep your spine neutral with the pelvis and head forming one long line.
• As you exhale, simultaneously extend your right arm straight out in front of you and your left arm straight behind you. Rotate both wrists so your front palm is down and your back palm is up.
• With control, return to the starting position and repeat on the other side. This completes one rep.

Single-Leg Scarecrow

• Stand on your left leg and lift your right knee up until it is level with your hip. Holding a dumbbell in each hand, raise your arms out to the side until your upper arms are parallel to the ground. Bend your elbows to 90 degrees.
• Maintaining a strong sense of balance, rotate your upper arms forward to bring your fists to the floor, then rotate the upper arms backward to bring the fists up.
• Do not lower or raise your upper arms; keep them parallel to the floor. This completes one rep.

Bicep Curl and Overhead Press

• Stand with your feet directly under your hips, holding a dumbbell in each hand, palms facing out. Bend the elbows, bringing the weights to your shoulders, performing a bicep curl.
• Stabilize your torso and keep your arms moving upward, straightening the arms above you, performing an overhead press with the palms facing out.
• Bend the elbows, coming back to the end of your bicep curl, and then straighten the arms to come back to the starting position to complete one rep.

Reverse Lunge and Press

• Stand with your feet together, holding the weights at your shoulders with your palms facing out.
• Step your left foot back into a lunge, making 90-degree angles with your front and back knee.
• Push off your left foot, bringing your left knee forward so it is even with your left hip, while raising your arms above your head. Do this motion with control.
• Without touching the floor with your left foot, step back into the lunge to start your second rep.

Plank Dumbbell Row

• Start in a plank position with your legs wider than hip-width distance; the wider stance makes you more stable. Hold onto your dumbbells, keeping your wrists locked to protect the joint.
• With your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your right elbow to row; feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.
• Keeping your neck long and energized, return the weight to the ground.
• This completes one rep.

Down Dog Push-Up

• Begin in Quarter Dog [1] (Downward Dog on your elbows).
• Exhale, and press your hands into the mat to straighten your elbows, coming into Down Dog [2].
• Inhale and lower your elbows gently back to the mat to complete one rep.

Backbend Push-Ups

This is an advanced exercise only people proficient in backbends should do.

• Lie on your back. Bend your knees and place your feet flat on the ground, hips-width distance apart. Keep your heels as close to your butt as possible.
• Bend your elbows and place your palms flat on the ground above your shoulders, fingertips facing your feet.
• Inhale, press into your palms and lift your head and shoulders off the ground, placing the crown of your head on the mat. Check to make sure your hands and feet are parallel.
• Take a deep inhale as you straighten your arms and lift your head off the ground, coming into a backbend. Try to walk your hands and feet a little closer together — this will make it easier to do push-ups in this position.
• As you exhale, bend your elbows and lower the top of your head toward the floor, stopping before it touches. Then inhale to straighten your arms, coming back into the wheel position to complete one rep.

Superman

• Lie face down on your stomach with your arms and legs extended. Keep your neck in a neutral position.
• Keeping your arms and legs straight (but not locked) and your torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated U shape with your body — back arching and arms and legs several inches off the floor.
• Hold for two to five seconds and lower back down to complete one rep.

The Bicep-and-Deltoid Squeeze

• Sit cross-legged on the floor and hold your weights. Lift up your arms and extend them to your side, palms facing forward and elbows bent at 90 degrees. Keep your shoulders down and your wrists in line with your elbows.
• Rotate your arms so your elbows are moving to meet each other in front of you. They should be perpendicular to your shoulders. Keep your muscles engaged, and move back to starting position to complete the rep.

Skull Crushers

• Grab a set of dumbbells, and start by lying on your back with the knees bent.
• With one dumbbell in each hand, raise your arms so they are above your chest, making sure your elbows are straight but not locked.
• Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your dumbbells so they are on either side of your head, elbows bent and pressing in toward your head.
• Lift your arms back to starting position. This is one rep.

Lying Chest Fly

• Lie on your back with your hips and knees both at 90-degree angles. Using your low abs, press your lower back into the mat. Raise your arms toward the ceiling, palms facing each other, keeping the elbow joint slightly bent.
• Keeping your torso stable, open your arms out to the sides until your elbows are about two inches from the floor.
• Raise your arms back to the ceiling, bringing the weights together over your chest. This counts as one rep.

Triceps Dips

• Position your hands shoulder-width apart on a secured bench or stable chair.
• Slide your butt off the front of the bench with your legs extended out in front of you.
• Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
• Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
• Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.

Bridge With Chest Press

• Start on your back with your knees bent and your feet hip-distance apart. Hold weights by your chest.
• Squeeze your glutes as you push your pelvis toward the ceiling, coming into a bridge. Keep your ribs aligned with your pelvis.
• Holding the bridge, press the weights to the ceiling directly above your shoulders.
• Lower the weights to complete one rep.