Warm-up

Long calf muscle

1 Place your hands on wall with one leg to rear.
1 Keep your rear leg locked straight and foot flat.
1 Turn your rear foot slightly inwards.
1 Bend your front leg, taking the calf stretch through the rear calf.
Short calf muscle
1 Place your hands on the wall, taking the weight through your rear
1 Turn your rear foot slightly inwards and keep your heel flat.
1 Bend your rear knee forward over your rear foot.
Hip flexor
1 Kneel on ground with your front knee at 90.
1 Tilt your pelvis back by tucking your abdomen up and in and
squeezing buttocks.
1 Keep your back straight.
1 Keep your head up.
Hamstrings
1 Kneel on one leg with your other leg out in front with the foot
flexed.
1 Keep your back straight.
1 Bend forward at the hips.
1 Feel the stretch down the back of your leg.
Front thigh
1 Pull your heel towards your buttock.
1 Keep your back straight.
1 Keep your knees together and in line.
Pectorals

leg.

1
1
1
1

Stand side-on to a wall.

Move the leg closest to the wall forward.
Place your forearm on the wall with your shoulder slightly above 90.
Turn your upper body away from wall.

Shoulder/Chest
1 Stand with your head up, chin in, hands clasped behind your back.
1 Pull your shoulders down and back.
1 Press your shoulder blades together and down.
1 Pull your stomach in, to prevent arching of the lower back.
Lower back
1 Lie with your hands behind your head and your arms flat.
1 Bend your hips and knees to 90 with your feet together.
1 Roll your knees over to ground.
Note:
Your upper knee should be directly above your lower knee.
Groin
1 Sit on the floor with your back straight.
1 Grasp your ankles and draw them towards your groin.
1 Use your elbows to apply a gradual downward and outward
pressure on your knees.
Buttock Gluteal
1 Lie on your back with both hands around one knee.
1 Pull your knee towards your opposite shoulder.
1 Keep your head, shoulder and opposite leg relaxed.
Piriformis
1 Lie on your back.
1 Hold your knee to your chest.
1 Pull your knee and ankle towards your opposite
shoulder.

Exercise
Plank
Nope, were (thankfully) not walking the plank. Lie face down withforearms on the
floor and hands clasped. Extend the legs behind the body and rise up on the toes.
Keeping the back straight, tighten the core and hold the position for 30-60 seconds
(or as long as you can hang).
Plank-to-Push-Up
Starting in a plank position, place down one hand at a time to lift up into a push-up
position, with the back straight and the core engaged. Then move one arm at a time
back into the plank position (forearms on the ground). Repeat, alternating the arm
that makes the first move.
Pistol Squat
There may be no gun permit necessary for this one, but its still no joke. Stand holding
the arms straight out in front of the body, and raise the right leg, flexing the right ankle
and pushing the hips back. Then lower the body while keeping the right leg raised.
Hold (have fun with that), then return to standing.
Standard Push-Up
Theres a reason this ones a classic. With hands shoulder-width apart, keep the feet
flexed at hip distance, and tighten the core. Bend the elbows until the chest reaches
the ground, and then push back up (make sure to keep the elbows tucked close to the
body). Thats one!

Dolphin Push-Up
Start out in dolphin pose (think: down-dog with elbows on the floor).Lean forward,
lowering the shoulders until the head is over the hands. Pull up the arms and return to
the starting position. (No ocean necessary.)

Crunch
Before anyones crowned Capn Crunch, remember form is key. Lie on your back with
the knees bent and feet flat on the floor. With hands behind the head, place the chin
down slightly and peel the head and shoulders off the mat while engaging the core.
Continue curling up until the upper back is off the mat. Hold briefly, then lower the
torso back toward the mat slowly.

Diamond Push-Up
These push-ups get pimped out with adiamond-shaped hand position (situate them so
that the thumbs and index fingers touch). This hand readjustment will give those
triceps some extra (burning) love.

Plyometric Push-Up
Ready to catch some air? Start on a well-padded surface and complete a traditional
push-up. Then, in an explosive motion, push up hard enough to come off the floor
(and hang ten for a second!). Once back on solid ground, immediately head into the
next repetition.

Burpees
One of the most effective full-body exercises around, this one starts out in a low squat
position with hands on the floor. Next, kick the feet back to a push-up position,
complete one push-up, then immediately return the feet to the squat position. Leap up
as high as possible before squatting and moving back into the push-up portion of the
show.

Lunge
Stand with the hands on the hips and feet hip-width apart. Step the right leg forward
and slowly lower your body until the right knee is close to or touching the floor and
bent at least 90 degrees. Return to the starting position and repeat with the left leg.
Try stepping back into the lunge for a different variation.

Lunge-to-Row
Start by doing a normal lunge. Instead of bringing that forward leg back to the starting
position, raise it up off the floor while lifting the arms overhead. The leg should remain
bent at about 90 degrees. Add weights to really bring the heat.

Cool down
Jog in place
Jogging in place is another of the most effective cool down exercises. Without forward
momentum, your body doesnt have to work as hard to keep you in motion. Youre
essentially just bring your legs up in place briskly. So its like running minus all the

effort, which is what makes it a great cool down. If youre wondering about the title of
this one, its what I used to do when running in place back in PE class when I was a kid.

Walking
The creme de la creme of cool down exercises, according to our research, is walking. It
doesnt matter what kind of work out you do; taking a nice walk afterward always seems
to be toward the top of all the lists. When we say walking, we dont mean power walking
where youre pumping your arms and legs. Were talking a nice, leisurely stroll. You
dont even need to pump your arms. This allows for everything to return to normal but
lets you keep moving while it happens. Its a classic, its a favorite, and its also highly
recommended.