Fitball Glute Bridge Lie flat on your back with your arms by your sides, have your legs bent and the soles of your feet on top of the FitBall. Pressing your feet into the fitball Raise your hips and butt off the floor, squeezing your glutes. Pause and then lower yourself back down again, ensuring […]

Bent Knee Donkey Kicks Start on all fours (on your knees and forearms). With your knees bent at a 90 degree angle. Keeping your left leg bent, squeeze your glutes and slowly lift your left leg up and leg behind you so your foot raises up towards the ceiling. Return to starting position. Complete your […]

Bench Squats with Pulse Stand in front of a bench with your feet shoulder width apart. Have your chest out and midsection firm. Squat down, bending your knees, so that your butt touches or taps the bench. Now squeeze your butt and push through your heels to bring yourself up to starting position. Then lower […]

Bench Squats Stand in front of a bench with your feet shoulder width apart. Have your chest out and midsection firm. Squat down, bending your knees, so that your butt touches or taps the bench. Now squeeze your butt and push through your heels to bring yourself up to starting position. [wlsp_jvftbasecontentvaluablebanners]

Alternating Side Lunges Stand with your back straight, shoulders back, hand on your hips and head facing forward. Take a large step to the side with your right leg, bending your right knee, making sure you keep your midsection firm. Keep your left leg as straight as possible. Now push off firmly with your right […]

Alternating Lunges Stand with your feet together. Keep your chest out and midsection firm. Have your hands on your hips or by your sides. Step forward with a large stride. Bend both your knees as you lower your body downwards. Your front leg should be at a 90 degree angle and your back knee should […]

Bench Push-ups Get into pushup position with your hands on the edge of the bench. Make sure the bench is sturdy. Keep your midsection firm. Lower your chest down to the bench bending your arms and then push back up again until your arms are extended. Then repeat. [wlsp_jvftbasecontentluvthisbanners]

Assisted Pull-Ups – Using The Smith Machine Have the bar set at chest height. Now sit down on the floor with your legs out in front of you. Reach up and grab the bar using an overhand grip slightly wider than shoulder width apart. Pull yourself up and lower yourself down until your arms are […]

Sitting on a bench, or chair, making sure it’s stable, so it doesn’t slip from under you, have your legs extended out in front of you, knees slightly bent. With your chest out and midsection firm, have your hands either side of your backside holding onto the bench – fingers facing frontwards. Place your backside […]

Standing with your midsection firm take a large step back with your left leg so that it crosses behind you. Lower yourself down bending both your right and left knees until the knee on your left leg virtually touches the floor. Keep your upper body upright. Return to starting position and repeat on the opposite […]