Reaching Lunge Stand with your feet together. Keep your chest out and your midsection firm. Lunge forward as far as you can with your right leg, ensuring you bend your left leg behind you. Reach forward with your hands touching the floor in front of you. Then push off your front right leg and return […]

Plyometric Jump Squat With Medicine Ball Stand with your feet shoulder-width apart. Squat down as if doing a regular squat. Hold a medicine ball at chest height. Then jump up driving yourself up and forward explosively, landing softly on your feet, bending your knees and lowering your body back into the squat position to complete […]

Medicine Ball Plie Squat Stand with your legs and feet wide apart. Have your toes pointed outwards. Keep your chest out, your midsection firm and head facing front wards. Hold a medicine ball at your chest. Make sure your back is straight and don’t lean too far forward. Now bending your knees squat leaning into […]

Pistol Bench Squat With Medicine Ball Sit on a bench with both feet flat on the ground. Hold a medicine ball at your chest. Extend your left leg out in front of you. Squeeze your glutes and drive your right foot into the floor to push you up off the bench to standing position. Still […]

Lateral Bench Hop Overs Stand, side on, next to a bench. Now bend over and place your hands (one on each side) at one end of the bench. Make sure your grip is firm. Keep your tummy tight, knees bent and your back straight. Using both legs push off the ground bringing your legs up […]

Knee Push Ups Start on all fours on the floor. Keeping your midsection firm, lean forward so that your hands are directly under your shoulders. You want to create a straight line from your knees through to your head. Slowly lower your upper body towards the floor bending your elbows. Then push yourself back up […]

Fitball Straight Leg Bridge Lie flat on your back, with your arms by your sides and place the heels of your feet on the ball. Press firmly into the ball with your heels and slowly raise your butt and hips off the floor squeezing your glutes. Slowly lower your butt and hips down to the […]

Fitball Single Leg Bridge – Advanced Place the exercise ball up against the wall so that it doesn’t slip from under you. Start with your upper back against the ball, and your legs out in front of you with your knees bent. Have your arms at your sides and your hands on the floor for […]

Fitball Push Ups Lie on your stomach on the fitball. Then walk your body forward so the fitball is under your legs. This will be your starting position. Keeping your midsection firm, lower your upper body towards the floor bending your elbows. Then push yourself back up to starting position and repeat.

Fitball Leg Curl Lie flat on your back with your arms by your sides and your legs straight and resting on top of the FitBall. Keeping your midsection firm, lift your hips and butt off the floor by squeezing your glutes. Keeping your hips and glutes raised, slowly roll the FitBall in towards you using […]