Exercises you can do with your students –

FREE!

PART 1 - Abdominals

Bicycle Kicks

1. Lay on your back with legs up, bent at 90 degrees.

2. Bring your right left up to your left elbow.

3. Turn and bring your left leg up to your right elbow.

Bird Dog Crunches

1. Begin on hands and knees.2. Lift left leg up while lifting right arm.3. Return to resting position.4. Lift right leg up while simultaneously lifting

left arm.

Flutter kicks (Scissor Crunches)

1. Begin on back, place hands below buttocks and hold legs six inches off ground.

2. Make small scissor kicks by moving legs up and down oppositely.

3. Count each time your right legs is above the left as 1 (one).

4. Count to ten.

1. Stretch your legs out in front of you, with your knees fully extended. Keep your arms at your sides, palms facing down on the floor.

2. Bring your knees toward your chest, then extend your legs again, keeping your feet off the floor, to return to the start position.

3. That’s one rep. Complete 10 to 50 reps.

Knee Crunches

In-and-Out Crunches

1. Begin on your back with your hips bent at a 90 degree angle.

2. For the first position, bend your knees at 90 degrees (parallel to the floor) and reach your arms up to touch your knees.

3. Next, straighten your knees out and bend your hips at a 45 degree angle while stretching your arms out.

4. Return to first position and repeat.

Oblique V-Up1. Begin on your side with head off

the floor, arms crossed, and one leg resting on top of the other.

2. Lift both legs up off the floor, still in contact with each other, and crunch abdominals by bringing shoulder towards legs.

3. Return back to resting position.4. Repeat on opposite side of body.

Obliques Crunch

1. Begin in a sit up position with legs up, arms behind your head, and knees bent at 90 degrees.

2. Reach right arm towards the outside of your left knee.

3. Return to resting position.4. Reach left arm towards the outside

of your right knee.5. Return to resting position and

repeat.

Seated Crunches1.Begin sitting on an elevated surface with knees almost

touching your chest.2.Extend legs and lean back without letting your feet

touch the ground.3.Bring knees back up and repeat.

Seated Russian Twists With Leg Cycle

1. Begin sitting up straight on the floor.

2. Bend knee and hold it slightly above the ground while twisting your abdomen beyond your right leg.

3. Put your right leg down and bend your left leg then twist your abdomen past your left leg.

4. Repeat.

Toe Tap Crunches1. Begin laying flat on your back with

arms spread out making your body a “T”.

2. Lift your right leg straight up and lift your abdomen up to reach your toes with your left arm.

3. Return to resting position.4. Lift left leg up and reach for it with

your right arm.5. Return to resting position and

repeat.

V-Up1.Begin laying flat with arms

extended on the floor over your head.

2.Lift legs and arms up so your body is crunched in a “V” shape.

3.Return to resting positon and repeat.

Part 2 - Lunges

Basic Lunge

1. Begin in a neutral standing position.

2. Squat down with one leg forward, knee bent at a 90 degree angle, and the other leg behind you, knee also bent at a 90 degree angle.

3. Return to resting position.4. Squat again with opposite leg in

front.5. Return to resting position and

repeat.

Lunge Cross Over – Side-to-Side

1.Begin in a neutral standing position.2.Hop to the right leaning your body

towards your right leg and letting your left leg stay stretched out, you should be in a semi-squatting position.

3.Jump to the left side and do the same thing.

Lunge – Each and Reverse Twist

1.Perform a basic lunge.2.While holding the lunge

positon, twist abdomen towards whichever leg is in front.

3.Return to resting position.4.Lunge with opposite leg and

twist to that same side.

Pulse Lunge

1.Begin standing with one leg slightly in front of the other.

2.Squat into a lunge position and pulse at least 3 times back into that position.

3.Return to resting position.4.Repeat with opposite leg

forward.

Lunge to Side with Floor Touch

1. Begin in a neutral standing position.2. Squat down, not in a lunge, but lean

over one leg.3. The leg you lean over should be bent

at 90 degrees angled slightly outwards.

4. The opposite leg should be stretched out away from your body.

5. Return to resting position and repeat with opposite leg.

Lunge – Step Back

1.Begin standing with one foot in front of the other, the back foot should be farther away than the front from your body.

2.Squat down and then return to resting position.

3.Repeat with opposite leg.

Lunge with Twist and Touch Floor

1.Begin standing with arms outstretched beside you.

2.Lunge back with your left leg, twisting your abdomen towards the right side while reaching your right hand until you touch your left foot.

3.Return to resting position.4.Repeat with opposite legs and

arms.

PART 3 - Planks

Plank Front – Basic

1. Hold a front plank position (facing the floor, propped up on your two elbows or hands, and two feet not allowing your legs or core to touch the floor).

2. Hold front plank as long as desired.

On Hands On Elbows

Elbow Plank With Donkey Kick1. From elbow plank position, bend your right knee, flex your heel, and

press your foot up toward the ceiling without moving your pelvis. 2. Lower the bent leg slightly, and repeat for a total of 15 to 20

repetitions. 3. Then switch sides. Do three sets on each leg.

1. Begin in plank position with your feet together. Keep your upper body stable and engage your abs.

2. Begin doing jumping jacks with your legs. Hop them wide, then hop them together. Jump as quickly as you want.

3. Do a total of 30 jumping jacks, which counts as one set. 4. Then complete two more sets.

Plank Jacks

Two-Point Plank

1. Start in a plank position. Cheat your right leg toward your center line, and lift your left leg off the ground so your heel is even with your pelvis.

2. Keeping your torso steady, reach your right arm forward. Really brace through the abs by pulling your navel to your spine. Hold this position for 10 seconds.

3. Keeping your torso stable, bring your right elbow to your left knee under your body. Do not round your back or twist your spine, and keep your pelvis down. Then reach the arm and leg out and away from each other. This counts as one rep.

4. Do three sets of five to seven reps on each side.

1.Begin in a front plank position.

2.Drop your right hip, but don’t let it touch the floor.

3.Return to front plank position and switch hips.

4.Return to plank position.

Hip Drop To Side Plank

Plank Leg Raises1. Begin in a front plank positon.2. Lift one leg up off the ground.3. Return to front plank position.4. Lift the opposite leg off the ground then

repeat.5. Do 10 lifts on one side, and then switch legs.

Plank to Push Up

1. Come into plank position with your arms and legs straight.

2. Beginning with the right side first, lower your elbow to the floor where your hand was. Then lower your left elbow to the floor where your left hand was (now you are in elbow plank, with your forearms parallel).

3. Then come back into the starting plank position onto your right hand and then back onto your left. This completes one rep.

4. Perform 10 reps starting with your right elbow. Then reverse directions by bringing your left elbow down first for an additional 10 reps.

Plank with Shoulder Tap

1. Begin in a plank position.2. Lift left arm and tap right

shoulder.3. Return to resting position.4. Lift right arm and tap left

shoulder.5. Return to resting position and

repeat.

Plank – Spread Eagle

1.This is similar to a normal plank position except that the arms and farther spread out and the legs are split.

2.Hold position as long as desired.

Spiderman Plank

1. Start in an elbow or full plank. 2. Draw one knee to the outside

shoulder. 3. Return to plank and repeat

while alternating sides.

Lateral Plank Walk1. Begin in the plank position with your hands underneath your shoulders and your body in one

straight line.2. Simultaneously cross your right hand toward the left as you step your left foot out to the left. 3. Then simultaneously step your left hand and right foot to the left, returning to the plank

position. Your hands move together as your feet step apart. 4. Take two more steps in this direction, keeping your abs pulled toward your spine and your

pelvis level. This completes one rep.5. Reverse directions, taking three steps the right.6. Do 15 reps in each direction to complete one set.

Basic Side Plank1. Hold a side plank position – lay on your side with only your elbow (or

hand) and foot supporting your weight and your core and legs not touching the floor.

2. Hold this position as long as desired.

Plank Arm and Leg Up and Down1. Begin in a side plank position (propped up on your elbows and the side of your feet

without letting your core touch the ground).2. If you’re on your right side, lift your left arm straight up and left leg up as far as

possible.3. Return to side plank position.4. Repeat as desired and switch sides.

Side Plank Hip Raises

1.Begin in a side plank position with your hips resting on the floor.

2.Lift your hips up off the floor several times.

3.Switch sides.

Side Plank with Alternating Leg Raise

1. Get into a side plank with your hand directly under your shoulder and your bottom leg slightly in front of your top leg.

2. Then slowly kick your bottom leg forward as far as you can.

3. Tap the toes of your bottom foot with your top hand, then repeat with your top leg.

4. That's one rep. Do 15, then switch to the other side to complete one set.

1. Start in a plank position with your right hand resting on a dumbbell.

2. Row the weight to your chest .3. Pause, then straighten your

elbow until your forearm is parallel to the floor.

4. Pause, then reverse the movement to return to start.

5. That's one rep. Complete all reps, then switch sides and repeat.

Plank Row & Kickback

1. Start in a plank position with your right hand on a dumbbell.

2. Extend your right arm straight out in front to shoulder height, keeping your hips parallel to the floor.

3. Lower slowly back to start. 4. That's one rep. Do all reps, then

switch sides and repeat.

Plank with Front Raise

1. Start in a plank position. Bend your right knee toward your left elbow.

2. Pause, then return to plank, keeping your right foot raised a few inches off the floor. Then angle your right leg out to the side while keeping it extended.

3. Pause, then reverse the movement to return to start.

4. Repeat on the other side. That's one rep.

Mobility Plank – Knee-to-Elbow

Plank Side Crunch - #1

1. Lie on left side with left hand on floor beneath left shoulder, right fingers behind head; let inside of right foot rest on floor in front of left foot.

2. Tighten abs; push into left hand to lift body so it forms a diagonal line from head to heels.

3. Crunch forward and down, bringing right elbow to left elbow; return to starting position.

4. Do 10 reps; switch sides and repeat.

1. Begin in a side elbow plank with your left elbow down and your right hand behind your head.

2. Keeping your torso stable and your waist lifted, bring your right leg up toward your shoulder to lightly tap your right elbow.

3. Lengthen your right leg back to the starting position to complete one rep.

4. Do 10 reps on each side to complete a set. Do three complete sets.

Plank Side Crunch - #2

Reverse Plank with Leg Raises

1. Begin in a reverse plank position (your back facing the ground and your body being supported by your hands and feet).

2. Lift your right leg up as high as possible while keeping it flexed.

3. Return to the resting position.4. Lift your left leg up as high as possible

while keeping it flexed.5. Return to resting position.

PART 4 – Push-Ups

Push Up on Chair

1. Begin in a pushup position, but place both of your feet on top of a chair that is about shoulder height while you’re in the pushup position (You can use other heights, but this size is easiest).

2. Do as many push ups as desired.

Push Up “T”

1.Begin in a pushup position.2.Do a push up.3.When you come back up, lift

your right hand all the way up so that you assume a side plank position.

4.Return to resting position and repeat but lift the left hand instead.

Single-Leg Raised Push Up

1. Begin in a push up position.

2. Lift your right leg.3. Do a push up.4. Return to resting position.5. Repeat with left leg.

Negative Push Ups

1.Begin in a normal push up position.

2.Lower yourself down very slowly (count to 10) until you’re almost touching the ground.

3.Push yourself back up and repeat.

Diamond Push Up

1.Begin in a push up position.

2.Place your two hand together as “L”s creating a diamond shape.

3.Do as many push ups a desired.

Lateral Push Up

1.Begin in a push up position.2.Spread your left arm out far

towards the left.3.Bring your left foot towards

the left as well.4.Bring your right side closer

to your left so you’re in a normal push up position again.

1.Begin in the push up position.2.Move your right hand above your left hand (closer to your head).3.Do a push up.4.Return to resting position and switch the hand that is staggered.

Staggered Hand Push Up

Dive Bomber Push Ups

1.Begin in a push up position.2.Life your buttocks up until

your body creates an upside down “V”.

3.Begin to shift your weight forward so your face is heading towards the ground.

4.Just before your nose touches the floor, begin to arch your back into more of a “U” position.

5.Return to resting position.

Slider Push Up

1.Begin in a push up position.2.Slide your hands out and away

from your body into a “V” shape as you begin to go down.

3.Push yourself back up and repeat as desired.

Outside Leg Kick Push Up1. Begin in a normal push up position.2. Lift your right leg up towards your right elbow so

that it taps the back of your elbow.3. Return to resting position.4. Repeat with left leg and elbow.

Inch-Worm Push Up1.Begin with your body in an upside down “V” position.2.Walk forward with your hands, keeping your feet

stationary, until you’re in a pushup position.3.Walk forward with your feet only until you assume an

upside down “V” position again.

Monkey Push Ups

1.Begin in a normal push up position.

2.Bring your right knee up to your right elbow.

3.Do a push up in that position.

4.Return to resting position.5.Repeat with left knee and

elbow.

Corkscrew Push Up

1.Begin in a push up position.2.Lift your right leg up off the

ground.3.Bring your right hip down

towards the ground while tucking your right knee in beneath you.

4.Return to resting position.5.Repeat with left leg.

Planche Push Ups

1.Begin in a push up position, but face the fingers of your hands back towards you so that your thumbs are facing outwards instead of inwards towards each other.

2.Bend your elbows and lower yourself down into a push up.

3.Push yourself back up and repeat as desired.

PART 5 - Squats

Important!

Air Squat

1.Begin in a neutral standing position (arms down and feet shoulder length apart).

2.Bend your knees and bend your hips as if you’re sitting in a chair.

3.Lower yourself so your hips are parallel with your knees.

4.Lift yourself back up using your legs and repeat as desired.

Body Weight Jump Squat

1.Begin in a neutral standing position.

2.Squat down with hands above your head.

3.When you come back up, jump off the ground.

4.Repeat as desired.

Pistol Squat

1.Begin in a neutral standing position.

2.Lift your right leg up and squat.

3.Use your legs to lift yourself back up and switch legs.

4.Repeat as desired.

Wall Sit

1.Lean your back against a wall and bend your hips at a 90 degree angle from your torso.

2.Make sure your knees are at a 90 degree angle from your hips and hold the position as long as desired.

PART 6 - Jumping Jacks

Jumping Jack Cross

1. Begin with arms straight out from your sides and feet shoulder-length apart.

2. Jump to cross your legs, right in front of left, and arms, right on top of left.

3. Return to resting position.4. Cross legs and arms so that the left arm

and leg are in front of above, respectively.

5. Return to resting positon and repeat.

Jumping Jack Hop

1.Begin in a neutral standing position.

2.Jump up off the ground while splitting your legs and throwing your arms up to clap above your head.

3.Jump once again to return to resting position.

4.Repeat as desired.

Jumping Jack Squat

1.Begin in a neutral standing position (arms down and feet shoulder length apart).

2.Jump into a squat (feet spread farther apart) with hands thrown straight up.

3.Return to resting position and repeat.

Jacks with Arm Circles

Superman

1.Begin laying face down on your stomach.

2.Lift up only your legs as high as your quads and your chest.

3.Hold the position as long as desired.

PART 7 - Burpees

Basic Burpee1. Begin in a neutral standing position.2. Crouch down and drop into a pushup

position.3. Do one push up.4. Jump back into a crouching position.5. Jump up off the ground and repeat.

1. Unlike the Basic Burpee, you won’t jump your feet back into a plank. You will want to jump your feet back so you are in more of a crawling position with your knees bent.

2. From this bent-knee position, kick one leg under your body and through as you lift the opposite hand to “sit through.” Then bring the leg back under your body as you lower your hand back down and sit through on the other side. You will again kick the leg under your body and through as you lift your opposite hand. You want to rotate all the way through so you could actually sit if you lost your balance.

3. Once you’ve performed a sit thru to both sides, jump your feet back into your hands and come to standing. Jump up off the ground at the top and then repeat the movement.

4. Move quickly, rotating open and sitting all the way through on each sit thru.

Burpee – Sit-Thru

1. To do the Jack Burpee, start standing with your feet together. Then bend over and place your hands on the ground as you jump your feet back into a high plank position with your feet together.

2. From that high plank position, jump your feet out wide then back together. Then jump your feet into your hands and come up to standing.

3. At the top, perform either a basic jumping jack or a plyometric jumping jack, leaving the ground as you spread your legs and swing your arms up to the side and overhead.

4. The quicker you do the movement and the bigger and higher your plyo jumping jack is at the top, the harder the move will be.

Jack Burpee

1. To do the Renegade Row to Press Burpee, start standing, holding dumbbells down by your sides.2. Then bend over (while squatting down) to place the weights on the ground and jump your feet

back into a plank position. When you jump your feet back, jump them out a bit wider for more support.

3. From the plank position, row one dumbbell up to your side, driving your elbow down and back toward the ceiling. Lower the weight down and row the other dumbbell up. Make sure not to shrug your shoulders as you row. You want to feel your back working.

4. Also, fight the urge to rotate open as you row. Keep your body in a nice straight line from your head to your heals. Really focus on squeezing your glutes.

5. Once you’ve performed a row on both sides, jump your feet up to your hands and stand up, bringing the weights up to your shoulders as you come to standing. Press the dumbbells overhead, keeping your core tight so you don’t feel this in your low back.

6. Lower the weights back down and repeat the movement.

Renegade Row to Press Burpee

PART 8 – Warm UpsWhat Is a Dynamic Warm-Up?

A dynamic warm-up uses stretches that are "dynamic," meaning you are moving as you stretch. For decades, static stretching, which requires holding a stretch for 10 or more seconds while motionless, was the most popular type of warm-up for athletes.

Dynamic stretching is ideal as the core of a warm-up routine for several reasons:

1. It activates muscles you will use during your workout. For example, a lunge with a twist is a dynamic stretching exercise that engages your hips, legs, and core muscles. Whether you are doing weighted lunges in the gym, or lunging for a soccer ball, the muscles involved have already been engaged during your warm-up.

2. Dynamic stretching improves range of motion . So if you feel like you can barely bend over to tie your shoes after a long day at work, a dynamic warm-up routine can help you feel more limber.

3. Dynamic stretches improve body awareness. If you don't warm-up and hop into a soccer game, it may take a while for your body to perform optimally. Moving as you stretch challenges your balance and coordination; skills that could help your performance.

4. Warming up in motion enhances muscular performance and power. Studies reveal dynamic stretching before a workout can help you lift more weight and increase overall athletic performance compared to no stretching or static stretching . If you are trying to get stronger, build more muscle, or simply perform better, a dynamic warm-up routine is likely your best bet.

Butt Kicks

1.Jog on the spot.2.Throw your legs back as

you job so that your feet lightly hit your buttocks.

3.Alternate feet as you jog.

Knee-to-Chest

1.Jog on the spot.2.Bring your knees up as

high as you can alternatively as you jog.

Globe Jumps

1.Use a cross drawn on the floor for this exercise.

2.Stand inside one of the open boxes that the cross makes and jump, with both feet, to each box around the cross.

3.Repeat as desired.

4 jumps = 1 rep

Leg Kick Into Single Leg Pike Press

1. Start on all fours, hands and knees shoulder-width, toes tucked. Lift hips to come into Downward Dog; lift right leg up and back.

2. Move body forward and down into plank with leg raised; bend right knee.

3. Bring it forward toward chest, out to side, then forward to meet right elbow.

4. Straighten leg, return to Downward Dog; that’s 1 rep.

5. Do 10 reps; switch sides and repeat.

Walking High Kicks

1. Stand tall with arms hanging at your sides.

2. Keeping your knee straight, kick your right leg up—reaching with your left arm out to meet it—as you simultaneously take a step forward.

3. As soon as your right foot touches the floor, repeat the movement with your left leg and right arm. Alternate back and forth.

Mountain Climbers

1. Begin in a pushup position.2. Bring your right knee up towards

your chest and return to the resting position.

3. Repeat with the opposite knee to chest.

4. Do these continuously and quickly.

One-Arm Mountain Climbers

1. Bend knees and place left hand on floor below center chest; come onto balls of feet.

2. Step right foot forward; extend left leg back.

3. Keeping upper body still, alternate leg positions, landing on both forefeet simultaneously; let right arm move back and forth naturally.

4. Continue for 30 seconds, then switch arms and repeat.

Forward-and-Back Leg Swings

1. Stand tall and hold on to a sturdy object with your left hand. Brace your core.

2. Keeping your right knee straight, swing your right leg forward as high as you comfortably can.

3. Swing your right leg backward as far as you can. That's one rep. Swing back and forth continuously.

4. Complete all your reps, then do the same with your left leg.

Lateral Leg Swing

1.Stand tall.2. Allow the leg to be “loose”

in the hip socket. 3.Swing one leg front to back

10x. 4.Repeat on other leg. 5.Then swing leg laterally, out

and across the midline of the body, 10x each side.

One Leg-to-Ground Touch

1.Begin in neutral standing position with right arm stretched out in front of you.

2.Holding that position, simply bend your torso 90 degrees while lifting your right leg up to be parallel with the floor.

3.Return to resting position and repeat with left leg and arm.

Wall WalksStance: Chest on the floor with feet against the wall.

1. Press body off of floor.2. Simultaneously walk hands toward

the wall while walking feet up the wall.

3. Come to a reverse handstand position with feet still against wall.

4. Return to the floor by simultaneously walking feet down the wall and hands away from the wall.

5. Return chest to floor.