is for Alternating lunges

Alternating lunges is designed to work out your thighs and lower-body. They can be done alternating forward or backwards, which can be aimed at your glutes as well.

Tip: Make sure your knees don't pass your toes!

is for Bicycle crunches

Bicycle crunches are targeting your abs and your obliques! By alternating your legs and getting your elbow as close to the alternating knee, you will be slightly tilting from side to side lifting the shoulders off the ground.

Tip: Try and get your legs parallel to the floor!

is for Calve raises

Calve raises are going to workout your calves, of course. By standing on your tip-toes, bring your heels up off the ground and then bring them back down. Try and hold that position for a couple of seconds on your tip-toes and then come down.

Tip: Try not to arch your back when you bring your heels up! Pretend you're on a wall and keep that back straight!

is for Deadlifts

Deadlifts are done with either a set of dumbbells or a barbell with weight on either side. This workout is targeted at your upper and lower body. With a slight bend in your knees, it aims at your quads, biceps, chest, and glutes. You can do several different deadlifts, for example a deadlift row which is done by bringing your dumbbells/barbell to your hips and dropping it back down to your knees.

Deadlift Row

Regular Deadlift

Tip: Keep you back as flat as you can when bending forward!

is for Elbow to Knee

There are different "elbow to knee" workouts that target your abs. You can either lay down and have your elbow touch your opposite knee (left to right) and contract your abs this way, or you can stand up and have your right elbow again touch the opposite knee.

Tip: Keep your abs contracted the entire time and remember belly button to back!

is for Fire Hydrants

Fire Hydrants are going to be targeting your thighs, more specifically, your outer thighs. Along with you thighs, you work up to your glutes as well. As you come on all fours, you will lift one leg while keeping your other leg and arms planted onto the floor.

Tip: As you bring that leg up, don't let your body swing back and forth to try and get your leg up!

is for Goblet squat

Goblet squats are going to build up your quads and glutes. Due to the positioning of this workout, you will also be working on your posture and strengthening your core.

Tip: Get down as low as you can and you can also add weight to help you get lower. Remember don't let your knees pass your toes and keep your back flat.

is for High knees

High knees has a few target areas that it hits when doing them. By bringing your knees as close to chest and as high as you can, you are working out your calfs, stabilizing your core, and hitting your glutes as well. High knees can also slowly lead up to building endurance.

Tip: Suck in your stomach as you lift your knees to target your abs more!

is for Inchworm push ups

The inchworm push up is going to strengthen your muscles on your arms, shoulders, and chest while also also tightening your core. Your body is going to extend out and come down into a plank position and down into a push-up. These are slow so take your time!

Tip: Make sure that when you are in that plank position that your bottom is not in the air like a V. Your whole body needs to be lined up.

is for Jump squats

Jump squats takes your traditional squats to the next level! By adding a jump, you are moving your body weight all the way down deep in that squat to get a more full range. Jump squats are going to be aiming at your quads, glutes, calves, and all lower body!

Tip: Make sure those knees don't come over your toes and keep your chest lifted!

is for Kettlebell swings

Kettlebell swings are not only going to be aimed at your arms and shoulders, they are also going to be targeting those glutes! You need to be very careful to use your legs here and not lift with your back! Don't let momentum raise the kettlebell!

Tip: Using a lighter weight is recommended for this workout because you want to make sure you are getting the full range!

is for Leg Lifts

Although leg lifts sounds like they would be for your legs, you are actually going to be working out those lower abs. By raising your legs up and down and engaging your hip flexors, you are stabilizing that lower core and making it stronger.

Tip: Make sure you do not arch your back and don't bring your legs all the way to the floor but rather hover over the ground and bring them right back up!

is for Mountain climbers

Mountain climbers can be tough, but they are easier to do if you do them quickly! This workout is targeting your abs, triceps, obliques, and your hamstrings. Mountain climbers focuses in on your upper body,

Tip: Make sure that your hands and elbows are right underneath your shoulders!

is for Narrow squats

Narrow squats will challenge your balance! These squats are aimed at your hamstrings and your glutes. As your balancing, your core will also be stabilizing and strengthening.

Tip: Make sure your knees don't pass your toes and keep your chest lifted!

is for Overhead tricep extension

Overheard tricep extensions are strictly aimed at your triceps of course. You can either pulse with the weight chosen or you can do extensions and bringing the weight over your head. If your wrist begin to cramp or hurt, lower the weight. You should only feel tension on your triceps.

Tip: Make sure you are not bending your back but that you are keeping a slight bend at your knees.

is for Planks

With planks, there are different modified forms in which you can perform the exercise. The standard plank stance is up on your toes and your arms fully lengthen out. By holding this form, you are targeting your core most importantly and your arms. This is an upper body workout that takes several attempts to correctly stabilize your body.

Tip: When holding a plank, make sure your bottom is not lifted. You should be parallel to the floor!