Exercise Instructions


Note: These are listed in alphabetical order. We have also provided direct links to the source of the materials below.

Calf Raises

Stand up straight, grasping a chair or wall for balance. Position your feet hip-width apart. Slowly raise your heels until you’re on your tiptoes. Balance your body weight on the balls of your feet. Pause for a minute, and then slowly lower yourself. Repeat.

**You do not need stairs to do this exercise**

Chair Squats

Place a chair behind you. Stand up straight with a tight core and flat back. Fold your arms in front. Your feet should be shoulder-width and toes and pointing forward. Slowly descend by bending your knees and driving your hips back. Keep your chest and head up. Touch the chair with your butt then slowly rise back to the starting position.

Chair Squat


Lie flat on your back with your feet flat on the ground, with your knees bent at 90 Degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching. Place your hands lightly on either side of your head. Keep your elbows in so that they are parallel to your body. Push your back down flat into the floor to isolate your abdominal muscles. Gently curl your shoulders forward and up off the floor. Continue to push down into the floor with your lower back. Raise your shoulders about four to six inches only. Hold and squeeze your abdominal muscles for a count of one. Return to the start position in a smooth movement





Diamond Push-Ups

Position yourself on all fours on a mat. Place your hands in front of you and shoulder-width apart. Now bring your hands in towards the center until the tips of your index fingers and tips of your thumbs are touching. This creates a diamond shape between your hands. Your elbows and wrists should be in line with your chest. With your fingers facing forwards, lift off your knees so that your body forms a straight line and just your hands and toes touch the floor. Keep your pelvis straight and abs engaged and aim to keep a straight back throughout the movement. Bend your elbows and lower your body towards the floor, aiming to touch your chest to the top of your hands. Pause briefly. Return to the starting position by extending your elbows and lifting your body off the floor again.


Diamond / Pyramid / Triceps Push-ups

Elbow-Knee Crunch

Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor. Place your hands lightly on the sides of your head. Curl your torso upwards so your shoulders are slightly raised off the floor. Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position. Slowly move your legs in a pedaling action as if you are riding a bicycle. As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee. After each crunch, return to the start position inhaling as you do so. Without pausing, repeat the movement to the other side. Repeat without pausing for the desired number of repetitions to each side.

Bicycles / Elbow-to-Knee Crunches / Cross-body Crunch

High Knees

Begin jogging in place, lifting the knees as high as you can. Try to lift your knees up to hip level but keep the core tight to support your back. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them. Bring the knees towards your hands instead of reaching the hands to the knees.

High Knees / Front Knee Lifts

Jumping Jacks

Stand with your feet together, arms fully extended with your hands by your sides. This is the start position. Bend your knees slightly then straighten and push through the balls of your feet.  While straightening your knees, jump up, spreading your legs wider than hip width apart. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended. Continue without pause for the desired amount of time or repetitions.

Jumping Jacks / Star Jumps

Mountain Climbers

Place your hands flat on the floor, shoulder width apart. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor. Your body should be in a straight line, with your weight supported on your hands and toes only. Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position. Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the start position. Continue alternating in this manner for the desire amount of time.

Mountain Climbers / Alternating Knee-ins


Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 Degrees. Extend your legs straight out behind you, supporting them on your toes and balls of your feet. Keep your body in a straight line by tightening your abdominal and oblique muscles. Hold for as long as possible


Plank Leg Lift

Lie on a mat and position yourself in a plank position. Place your elbows on the floor beneath your shoulders. Your toes should touch the floor and your torso should be lifted in a straight line. Engage your core muscles and lift one foot off the floor. Keep the rest of your body as still as you can. Your heel should lift until it is in line with your buttocks. Slowly lower the leg to the starting position and repeat with the other leg.

Plank Leg Lift


Stand tall against a wall with your head and back touching the wall. Position your feet so that they are shoulder-width apart and a few inches away from the wall. Rest your arms at your sides. Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the position. Return to starting position by straightening your knees and standing tall again.

Wall Sit / Squat / Chair

Source: “Workout Labs” – http://workoutlabs.com/exercise-guide/