Back Squats

Regardless of gender, we all need to work on strengthening our lower body. Our lower half is responsible for carrying us from one point to the other. The MOST common mistake I see is people loading the bar to heavy and never getting full range of motion with this...

Running

Do you find running to be boring, enduring and a struggle even getting to that 1 mile mark? If you find it boring, when was the last time you took off on a dead sprint, recovered with a jog or a walk and then killed it again. You can find a local track, a stretch of...

Box Step Ups

Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the...

Hand Stand Push Ups

Hand placement: place hands about 6-12 inches away from the wall and slightly wider than shoulder width apart. Make sure palms are facing forward, or slightly turned out 5-10 degrees. Kick up into a handstand, with your heels touching the wall. If you have trouble...

Kettle Bell Swings

One of the best exercise to increase your heart rate and working your entire body. 1. Think about the swing as a dead-lift motion in fast forward. 2. Hike the kettlebell up and back, as you would a football. 3. Push your hips backward. Retract your shoulder blades and...

Lunges

For beginners, you can start by doing walking lunges only with your body weight, as you become more stable and have confidence in your balance you can add weight to make this exercise more challenging. Important things to remember: Always keep your core tight, make...

Tricep Dips / Plank Taps

Start by using 2 boxes or benches at equal height or close to equal, sitting at the edge of your box hands palm down shoulder width apart on either sides of your hips; grip the edge and the bottom of your heels dug into the box/bench across from you toes pointed...

Wall balls

Standing about 1 foot away and facing the wall holding your heavy ball in your hands, you will launch it upward to hit a certain per marked spot on the wall. As the ball comes down, your body will descend and fall into a squat position catching the ball at the bottom....

Dead Lifts

Feet placement should be at your discretion, the video demo is showing a little further that shoulder width apart. Feet grounded sitting back in your heels you stick your butt out, head and chest up keeping your core tight through the entire lift. You must make sure...