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REVERSE BACK EXTENSION

in EXERCISES - on 03:02 - No comments

Lie facedown on the ball and walk your body forward so it
supports your hips only, hands on the floor.

Squeeze your glutes and raise your legs behind you until they’re level with your torso.

Place the ball against a wall and stand with your back against it, holding it in place.

Place your feet shoulder width and turn your toes out about 15 degrees.

Squat down as low as you can, rolling the ball down the wall as you descend.

BUTTERFLY HIP THRUST

in EXERCISES - on 02:56 - No comments

Place the ball against a wall and lie back on it so your
upper back is supported and your butt is in front of the
ball hovering above the floor.

Place the soles of your feet together and rest them on the floor in front of you.

Brace your abs, push your knees out, and drive your feet
into the floor to raise your hips until they’re level with
your torso.

HAMSTRING CURL

in EXERCISES - on 02:53 - No comments

Brace your abs and raise your hips into the air as described
above, but keep your knees straight.

From there, bend your knees and roll the ball back toward you. Keep your hips elevated throughout the set.

FEET-ON-BALL HIP THRUST

in EXERCISES - on 02:51 - No comments

Lie faceup and rest your feet on the ball. Bend your
knees 90 degrees, rolling the ball toward you a bit.

Brace your abs and drive through your heels to raise your hips into the air until they’re in line with your torso.

PIKE-UP TO SUPERMAN

in EXERCISES - on 02:30 - No comments

Get into pushup position with your toes on the ball. Bend your hips and roll the ball toward you so your torso becomes vertical. Roll back so your body is straight again and extend your spine, then roll the ball up your legs so your body forms a straight line with arms extended overhead but hands still on the floor.

You should look like Superman flying downward. That’s one rep. Pull with your lats to return to the pushup position and begin the next rep.

LEG CURL

in EXERCISES - on 02:28 - No comments

Lie on your back on the floor and rest your heels on a Swiss ball. Brace your abs and drive your heels into the ball to raise your hips off the floor.

Bend your knees and roll the ball toward you. Keep your hips elevated the entire set.

T ON BALL

in EXERCISES - on 02:25 - No comments

Lie chest-down on the ball and raise your arms out in front of you with palms facing up. Now move them out 90 degrees to form a T shape.

Hold for one or two seconds with your shoulder blades squeezed together.

PUSHUP W/ FEET ON BALL

in EXERCISES - on 02:22 - No comments

Get into pushup position on the floor with hands shoulder width and rest your feet on the ball.

Brace your abs and lower your body until your chest is just above the floor.

Push back up. Do not let your hips dip or sway side to
side at any point.

Cool Down Biceps

in EXERCISES - on 09:01 - No comments

Press your arms behind her palms facing backward, to feel the stretch in the biceps.

Cool Down Latissimus

in EXERCISES - on 08:57 - No comments

They kneel down and knit from poor, so that it rests on the ground. Press on the leading arm to feel the stretch along your side.

Cool Down Triceps

in EXERCISES - on 08:49 - No comments

they bend one arm at the elbow and keep him behind his back.
Press dom with other arm gently on elbow

Cool Down Abs

in EXERCISES - on 08:41 - No comments

Lie down on the floor,, palms directly under the shoulders and elbows angled towards. Lifting it to her shoulders, while the hips remain on the ground

Cool Down Breast

in EXERCISES - on 08:34 - No comments

Put your arms back, palms facing forward to feel the stretch in the breast

Cool Down Buttocks

in EXERCISES - on 08:28 - No comments

Are they on one leg, and balance it the bottom of her upper tibia on the standing knee, lower away, until you feel the stretch in the buttocks.

Cool Down Thigh

in EXERCISES - on 08:22 - No comments

Keep her ankle and press the hips forward to stretch the legs felt.

Cool Down Calf

in EXERCISES - on 08:16 - No comments

Make it a step forward, press your heel down and feel the stretch in the rear calf

Cool Down Rear thigh muscles

in EXERCISES - on 08:10 - No comments

Keep your legs straight and lean forwardly to feel the stretch in the posterior thigh muscles.

TOTAL-BODY CARDIO PLANK/SIDE PLANK COMBO

in EXERCISES - on 13:11 - No comments

Get into pushup position and then lower your forearms to the floor. Hold 15 seconds, and then rotate your body to your right, resting on your left forearm and stacking your feet so your whole body faces 90 degrees to the floor. Hold 15 seconds. Rotate back to the floor and hold 15 seconds. Rotate to your left and hold the side plank again. Keep your hips elevated the whole time.

TOTAL-BODY CARDIO FROG THRUST

in EXERCISES - on 13:06 - No comments

REPS 10
REST 30 SEC.

Get into pushup position with feet wide separated. Bounce your feet up to the outside of your hands so you seem as though you're going to jump. At that point bounce them back once more. That is one rep.