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Exercise Image DescriptionAir  Squats Start  in  standing  position  with  arms  by  

side  or  in  front  of  you.  Squat  down  until  your  thighs  are  parallel  to  the  ground,  then  return  to  standing.  Your  knees  should  stay  behind  your  toes  throughout  the  exercise.

Assisted  Dips Start  with  arms  slightly  bent  along  sides.  Lower  body  down  so  upper  arms  are  parallel  with  the    ground,  then  return  to  starting  position.  Adjust  assistance  level  accordingly.  

Assisted  Pull-­‐Ups Start  with  arms  fully  extended  above  head  gripping  the  pull  up  bar.  Pull  body  up  until  nose  is  in  line  with  the  bar  then  return  to  starting  position.  Adjust  assistance  level  accordingly.  

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Exercise Image DescriptionBack  Raises Put  your  hands  behind  your  head  and  

keep  your  neck  in  a  neutral  position.  Bend  at  the  waist  keeping  your  back  straight  until  your  bend  is  90  degrees  from  starting  position.  Slowly  raise  back  to  the  starting  position  keeping  back  straight  and  neck  in  neutral  position  throughout.

Bear  Crawl Crawl  forward  with  only  feet  and  hands  touching  the  ground.  

Bent  over  barbell  rows Bend  knees  slightly  and  bend  over  bar  with  back  straight.  Grasp  bar  with  wide  overhand  grip.  Pull  bar  to  upper  waist.  Return  until  arms  are  extended  and  shoulders  are  stretched  downward.  

Bent  over  dumbbell  rows Start  with  back  parallel  with  the  bench  and  arm  fully  extended    and  weight  in  line  with  the  shoulder.  Pull  weight  up  until  it  reaches  the  body,  then  return  to  the  starting  position.  

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Exercise Image DescriptionBurpees Start  in  standing  position.  Drop  down  

till  hands  touch  the  ground  and  kick  your  legs  behind  you  so  you  are  in  plank  position.  Return  to  squatting  position,  then  return  to  standing  and  jump  so  your  feet  leave  the  ground  and  hands  clap  above  head.    

Chair  Dips Start  with  arms  fully  extended  your  weight  supported  by  the  chair  behind  you.  Your  torso  should  be  upright.  Lower  your  body  until  your  upper  arms  are  parallel  with  the  ground  then  return  to  starting  position.  Bend  your  legs  to  decrease  resistance  and  extend  legs  to  increase  resistance.  

Chest  Press  Machine Sit  on  the  90  degrees  bench  portion  of  the  machine  and  regulate  your  seat  to  a  height  that  allows  you  to  grab  the  handles  near  shoulder  height,  and  keep  your  back  well  in  contact  with  the  back  support.  Your  palms  should  face  down  and  your  elbows  should  be  on  the  same  line  of  your  wrists.  Push  the  weight  forward  till  arms  are  fully  extended  then  return.

Crunches Lie  down  flat  on  your  back  with  your  knees  bent  and  your  feet  on  the  floor.Hold  your  hands  wherever  you  feel  comfortable  (on  your  chest  or  beside  your  head).  Roll  your  upper  torso  forward,  pause,  then  return  to  starting  position

Crunches  on  Stability  Ball Sit  on  the  stability  ball  with  your  feet  flat  on  the  floor.  Lower  your  spine  onto  the  ball  until  your  shoulders,  back  and  tailbone  are  resting  on  the  ball.  Feet  should  be  parallel  and  shoulder  width  apart.  Knees  are  bent  to  about  90  degrees.  Use  your  abdominal  muscles  to  crunch  your  upper  body  up,  then  return  to  starting  position.

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Exercise Image DescriptionDumbbell  Bench  Press Position  dumbbells  to  sides  of  chest  

with  bent  arm  under  each  dumbbell.Press  dumbbells  up  with  elbows  to  sides  until  arms  are  extended.  Lower  weight  to  sides  of  upper  chest  until  slight  stretch  is  felt  in  chest  or  shoulder.  

Dumbbell  Standing  Shoulder  Press

Start  in  standing  position  with  weights  at  or  slightly  above  shoulder  height.  Push  weight  straight  up  above  head  while  keeping  back  as  straight  as  possible.  Return  weights  to  starting  position.

Front  Lat  Pull  Down Grasp  cable  bar  with  wide  grip.  Pull  down  cable  bar  to  upper  chest.  Return  until  arms  and  shoulders  are  fully  extended.

Half  Burpees Start  in  a  crouched  position  and  kick  legs  back  to  a  plank  position.  Return  to  starting  position.

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Exercise Image DescriptionHigh  Knees Run  in  place  bringing  knees  as  high  as  

possible  on  each  repetition.  

Jumping  Jacks Start  in  standing  position.  Jump  so  feet  and  arms  are  slightly  wider  than  shoulder  width  apart.  Jump  and  return  to  starting  position.  

Kettlebell  Squats Hold  kettlebell  at  chest  high  in  a  standing  position.  Squat  down  so  thighs  are  parallel  with  the  ground  and  return  to  standing  position.  Be  sure  that  kettlebell  remains  at  chest  height  the  entire  repetition.  Your  knees  should  not  go  past  your  toes  throughout  the  movement.  

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Exercise Image DescriptionKettlebell  Swings Stand  over  kettlebell  with  feet  slightly  

wider  than  shoulder  width  apart.  Squat  down  with  arms  extended  downward  between  legs  and  grasp  kettlebell  handle  with  both  hands  with  overhand  grip.  Position  shoulder  over  kettlebell  with  tight  lower  back  and  trunk  close  to  vertical.  Pull  kettlebell  up  and  forward  off  of  the  floor  by  standing  up.  Immediately  squat  down  slightly  and  swing  kettlebell  back  under  hips.  Swing  kettlebell  up  by  raising  upper  body  upright  and  extending  legs.  Continue  to  swing  Kettlebell  back  and  forth  throughout  exercise.  Use  a  very  light  weight  when  learning  this  exercise.

Lateral  Dumbbell  Raises Start  in  standing  position  with  weights  by  your  sides.  Raise  weights  in  an  arc  without  bending  elbows  to  shoulder  height.  Return  weights  along  the  same  arc  until  they  are  by  your  sides  again.

Lateral  Shuffle Side  step  without  crossing  your  legs.  You  may  be  in  an  upright  or  slightly  crouched  position.  

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Exercise Image DescriptionLeg  curls  on  Stability  Ball Lie  supine  on  floor  with  lower  legs  on  

exercise  ball.  Extended  arms  out  to  sides.  Straighten  low  back,  knees,  and  hips,  raising  back  and  hips  off  of  floor.Keeping  hips  and  low  back  straight,  bend  knees,  pulling  heels  toward  rear  end.  Allow  feet  to  rollup  on  to  ball.  Lower  to  starting  position  and  straighten  knees.

Leg  raises Lay  down  with  your  hands  to  your  sides  for  support.  Raise  your  legs  so  they  are  off  the  ground,  keeping  the  abdominals  tight.  Slowly  raise  your  legs  90  degrees,  contracting  the  abdominal  muscles.Slowly  return  to  starting  position.  Do  not  touch  the  floor  with  your  feet.

Low  Jacks Start  in  standing  position.  Jump  so  feet  are  wider  than  shoulders  and  squat  hips  down  to  a  slight  crouch.  Elbows  should  be  at  shoulder  height.  Quickly  Jump  back  to  standing  so  feet  are  together  and  arms  are  by  sides.

Lunges Start  in  standing  position.  Step  forward  with  one  foot.  The  toes  of  both  feet  should  be  facing  straight  ahead.  Be  sure  your  legs  are  aligned  -­‐  your  front  knee  should  be  aligned  with  the  foot.  Lower  your  back  knee  towards  the  floor.Push  back  up  to  the  starting  position.

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Exercise Image DescriptionMedicine  Ball  Push-­‐Ups Kneel  before  medicine  ball.  Place  left  

hand  on  top  of  ball  and  right  hand  on  floor,  slightly  wider  than  shoulder  width  away.  Position  upper  body  above  both  hands  with  right  arm  straight  and  left  arm  bent  with  hand  on  ball.  Straighten  body  with  forefeet  back  away  from  ball  on  floor,  shoulder  width  apart.  Lower  body  until  slight  stretch  is  felt  in  shoulder  or  chest.  Immediately  push  body  up  rapidly.  As  right  arm  straightens  and  raises  above  floor,  roll  the  ball  under  right  hand  with  the  left  hand.  Land  right  hand  on  ball  while  quickly  placing  left  hand  on  floor,  slightly  wider  than  shoulder  width.

Medicine  Ball  side-­‐to-­‐sides Sit  on  ground  or  mat  holding  a  medicine  ball  in  both  hands.  Make  sure  you  find  your  center  of  balance  and  then  raise  your  feet  off  the  floor.  Hold  the  medicine  ball  out  in  front  of  you  with  straight  arms.  Twist  the  torso  to  the  left  and  then  to  the  right,  reaching  and  planting  the  medicine  ball  on  the  floor  each  side.

Medicine  Ball  Sit-­‐ups Lie  down  on  your  back  and  place  your  feet  flat  on  the  floor  so  that  your  knees  are  bent  at  a  90-­‐degree  angle.  Hold  a  medicine  ball  with  both  hands  against  your  chest.  Perform  a  traditional  sit-­‐up,  pause,  then  slowly  lower  back  down  to  starting  position.  

Medicine  Ball  Slams Hold  a  medicine  ball  with  both  hands  and  stand  with  your  feet  shoulder  width  apart.  Initiate  the  movement  by  raising  the  ball  above  your  head  and  fully  extending  your  body.  Reverse  the  motion,  slamming  the  ball  into  the  ground  directly  in  front  of  you  as  hard  as  you  can.  Catch  the  ball  with  both  hands  on  the  bounce  and  repeat  the  movement.

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Exercise Image DescriptionMountain  Climbers Place  hands  on  floor,  slightly  wider  than  

shoulder  width.  On  forefeet,  position  one  leg  forward  bent  under  body  and  extend  other  leg  back.  While  holding  upper  body  in  place,  alternate  leg  positions  by  pushing  hips  up  while  immediately  extending  forward  leg  back  and  pulling  rear  leg  forward  under  body,  landing  on  both  forefeet  simultaneously.

Plank  Hold Lie  prone  on  mat.  Place  forearms  on  mat,  elbows  under  shoulders.  Place  legs  together  with  forefeet  on  floor.  Raise  body  upward  by  straightening  body  in  straight  line.  Hold  position.

Plank  Jumping  Jacks Begin  in  push  up  plank  position,  with  your  shoulders  over  your  wrists,  your  body  in  one  straight  line,  and  your  feet  together.  Like  the  motion  of  a  jumping  jack,  jump  your  legs  wide  and  then  back  together.

Plank  on  Stability  Ball Get  into  plank  position  by  supporting  your  body  weight  with  your  chest  and  forearms  on  the  ball  and  your  toes  on  the  floor.  Lift  your  chest  off  of  the  ball  so  your  upper  body  weight  is  supported  by  your  forearms.  Keep  your  abdominals  contracted  and  your  back  straight.

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Exercise Image DescriptionPush  Ups Lie  on  floor  with  hands  slightly  wider  

than  shoulder  width.  Raise  body  up  off  floor  by  extending  arms  with  body  straight.  Keeping  body  straight,  lower  body  to  floor  by  bending  arms.  Push  body  up  until  arms  are  extended.  Modified  Push-­‐Ups:  Perform  push  ups  with  knees  on  the  floor.

Push  Ups  on  Wall Start  facing  wall,  arms  length  away,  feet  slightly  apart,  legs  straight  (but  knees  not  locked).  Place  hands  onto  wall,  slightly  wider  than  shoulder-­‐width  apart.  Keeping  head  in  neutral  position,  bend  elbows  to  lower  head/chest  toward  wall,  coming  as  close  as  you  can  to  it,  but  not  touching  it.  Straighten  arms  and  return  to  starting  position.

Seated  Row  Machine Sit  on  seat  of  machine  and  grasp  handles.  Pull  handles  towards  chest  .  Return  until  arms  are  extended  and  shoulders  are  stretched  forward.

Side  Plank   Lie  on  side  on  mat.  Place  forearm  on  mat  under  shoulder  perpendicular  to  body.  Place  upper  leg  directly  on  top  of  lower  leg  and  straighten  knees  and  hips.  Raise  body  upward  by  straightening  waist  so  body  is  ridged.  Hold  position.  Repeat  with  opposite  side.

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Exercise Image DescriptionSit  Ups Lie  down  on  the  floor  with  your  knees  

bent  placing    your  knees  and  feet  together.  Place  your  hands  behind  your  head  or  across  your  chest.  Elevate  your  upper  body.  Once  you  feel  the  abdominal  contraction,  lower  your  upper  body  back  down  to  the  starting  position.

Wall  Sit Start  with  your  back  against  a  wall  with  your  feet  shoulder  width  and  about  two  feet  from  the  wall.  Slowly  slide  your  back  down  the  wall  until  your  thighs  are  parallel  to  the  ground.  Adjust  your  feet  if  you  need  to  so  that  your  knees  are  directly  above  your  ankles  (rather  than  over  your  toes).  Hold  this  position  for  the  prescribed  time.

Weighted  lunges  with  dumbbells

Stand  with  dumbbells  grasped  to  sides.    Lunge  forward  with  first  leg.  Land  on  heel,  then  forefoot.  Lower  body  by  flexing  knee  and  hip  of  front  leg  until  knee  of  rear  leg  is  almost  in  contact  with  floor.  Return  to  original  standing  position  by  extending  hip  and  knee  of  forward  leg.  Repeat  by  alternating  lunge  with  opposite  leg.