Markham Exercise Library

These are the exercises I use in my Markham Boot Camp. All of these exercises can be done in a very small space using only your bodyweight, a 8-10 pound pair of free weights, and a stability ball.

I will be adding photo’s of each exercise and video too in the near future.

For now if you have any questions just leave a comment below and I’ll help you out 🙂

Squat tips:
– Never let your knees go past your toes. If this happens you are not sticking your butt back enough. Sit on a chair to get the form right then proceed from there.
– Keep your core flexed throughout the workout (pretend someone was going to punch you in the stomach, you would “flex” your stomach to make it stronger)

Body weight Squat

Assume a shoulder-width stance. Slowly lower your body until your thighs are parallel with the ground. Your lower back should be slightly arched and your heels should stay in contact with the floor at all times (imagine sticking your butt out to sit on a chair). When you reach a “seated” position, reverse direction by straightening your legs and return to the start position.

Dumbbell Squat (Aka. Suitcase squat)

Assume a shoulder-width stance and hold two dumbbells beside you like holding two suitcases. Slowly lower your body until your thighs are parallel with the ground. Your lower back should be slightly arched and your heels should stay in contact with the floor at all times (imagine sticking your butt out to sit on a chair). When you reach a “seated” position, reverse direction by straightening your legs and return to the start position.

Sumo Squat (should feel this in the quad, glute and inner thigh)

Stand with your feet roughly twice shoulder-width apart and point your toes outward holding two dumbbells in front of you (palms facing your body). Pull your shoulder blades back and lift your torso upward. Bend your knees and slowly lower until the top portion of your thigh is parallel to the floor. Pause, and slowly return to the starting position while making sure that your knees are pointing in the same direction as your toes throughout the movement.

Prisoner Squat
Stand with your feet slightly wider than shoulder-width apart and lace your fingers behind your head. Keeping your elbows back, bend at the hips and knees to lower your body until your thighs are parallel to the floor. Keep your abs flexed. Press back up to the starting position and repeat. (If the basic prisoner squat is too easy for you, try this: At the bottom of the move, explode upward so your feet come off the floor a few inches. Land softly and sink into your next repetition.)

Y-Squat
Stand with your feet slightly wider than shoulder-width apart and extend your arms above your head so they look like a “Y” (think the Y from YMCA :P). Keeping your arms raised, bend at the hips and knees to lower your body until your thighs are parallel to the floor. Keep your abs flexed. Press back up to the starting position and repeat.

Dumbbell Overhead Squat

Stand with your feet slightly wider than shoulder-width apart and extend your arms holding two dumbbells above your head so they look like a “Y” (think the Y from YMCA :P). Keeping your arms raised, bend at the hips and knees to lower your body until your thighs are parallel to the floor. Keep your abs flexed. Press back up to the starting position and repeat.

*If it is too hard to keep your arms extended overhead then bend slightly at the elbows to finish the movement*

Split Squat

Stand with feet far apart; one foot forward and other foot behind either holding dumbbells in your hands or hands on your hips. Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by pushing from the heel and extending hip and knee of forward leg. Repeat. Continue with opposite leg.

Dumbbell Front Squat
For beginners use one dumbbell at first. Once you have mastered this movement and weight you will add a dumbbell to each hand.

Hold the ends of the dumbbells with both hands in front of your chest. Hold your elbows out in a 90 degree angle (it should look like you are doing a chin up) while holding the dumbbell.

Flex your abs and slowly lower your body until your thighs are parallel with the ground keeping the dumbbell in the same 90 degree position throughout the movement. Your lower back should be slightly arched and your heels should stay in contact with the floor at all times (imagine sticking your butt out to sit on a chair). When you reach a “seated” position, reverse direction by straightening your legs and return to the start position.

Dumbbell Extended Front Squat
Extend your arms holding one dumbbell in front of you (as if you are offering someone a gift). Keep your hands on the two big parts of the dumbbells.

Flex your abs and slowly lower your body until your thighs are parallel with the ground keeping the dumbbell extended in front of you throughout the movement. Your lower back should be slightly arched and your heels should stay in contact with the floor at all times (imagine sticking your butt out to sit on a chair).

When you reach a “seated” position, reverse direction by straightening your legs and return to the start position.

Squat Jumps

Put your hands behind your head like you’re being arrested, as shown in the picture. Now squat down until the top of your thighs are parallel to the floor. As soon as you squat down, you’ll want to jump up in an explosive movement so that your legs straighten and your feet leave the floor a little bit. Make sure you keep your hands behind your head the whole time and that, as you squat down, you’re keeping your back pretty straight up and down.

As soon as you land you’ll want to go straight back down into the squat position and jump again.

Single Leg Chair Squat (Super Advanced Exercise)
Stand on one leg with chair behind you on floor. Lift knee of opposite leg so foot is 6-12 inches off floor. Squat down pushing hips back; keep chest up and back flat and arms in front to balance you. Lower hips until butt gently touches box. Keep your opposite leg raise and push from your heel back into standing position.

Do desired reps for one leg then switch.

Squat and Press

Use dumbbells that equal about 10 percent of your body weight if you train with weights regularly. Start with 5 percent of your body weight or less if you are a beginner. Begin with your back straight and feet shoulder-width apart. Hold the dumbbells in front of you comfortably at about the height of your shoulders with a slight bicep and chest flex to keep them in place. Concentrate your weight on the back of your heels but don’t lift up your toes during the movement.

Squat down to a seated position while keeping your back erect. Keep your abdominal muscles tight and look straight ahead and slightly up with your eyes. Practice the movement without any weight at first if you’re having trouble getting a full squat.

Rise out of the squat with a slight explosion while maintaining form and control. Breathe out on the exertion. Simultaneously press or push the dumbbells up and over your head. End the movement by slowly bringing the dumbbells back into the shoulder position.

Repeat for desired time or reps. After you have mastered it, increase weight gradually or use a barbell with weight. Never increase the weight so much that you can’t control the movement.

Squat and Press w/Twist
Use dumbbells that equal about 10 percent of your body weight if you train with weights regularly. Start with 5 percent of your body weight or less if you are a beginner. Begin with your back straight and feet shoulder-width apart. Hold the dumbbells in front of you comfortably at about the height of your shoulders with a slight bicep and chest flex to keep them in place. Concentrate your weight on the back of your heels but don’t lift up your toes during the movement.

Squat down to a seated position while keeping your back erect. Keep your abdominal muscles tight and look straight ahead and slightly up with your eyes. Practice the movement without any weight at first if you’re having trouble getting a full squat.

Rise out of the squat with a slight explosion while maintaining form and control. Breathe out on the exertion. Simultaneously press or push the dumbbells up, over your head and twist your torso so it is facing the wall on your right while rotating your left pivot foot. End the movement by slowly bringing the dumbbells back into the shoulder position and rotating torso back into starting position.

Repeat for the next side and finish desired time or reps. After you have mastered it, increase weight gradually or use a barbell with weight. Never increase the weight so much that you can’t control the movement.

Squat Bicep Curl to Press

With two weights in your hands squat down using normal squat technique. When rising curl the weights towards your shoulders while maintaining your elbows to your sides and keeping your core tight and flexed.

From the top of the curl position rotate the weights outwards and push the weights up into a shoulder press. Hold for a second. Bring weights back into starting position and repeat for desired time or reps.

Dumbbell Deadlifts
Keeping your feet slightly wider than shoulder width apart, hold two dumbbells in front of you (they should be between your legs)

Keeping the dumbbells hanging in front of you, Keep your abs flexed and slowly lower your body until your thighs are parallel with the ground. Your lower back should be slightly arched and your heels should stay in contact with the floor at all times (imagine sticking your butt out to sit on a chair). When you reach a “seated” position, reverse direction by straightening your legs and return to the start position.

*Prevent your knees from going past your toes by sticking out your butt as if sitting in a chair*

Deadlifts To Upright Rows
Keeping your feet slightly wider than shoulder width apart, hold two dumbbells in front of you (they should be between your legs)

Keeping the dumbbells hanging in front of you, Keep your abs flexed and slowly lower your body until your thighs are parallel with the ground. Your lower back should be slightly arched and your heels should stay in contact with the floor at all times (imagine sticking your butt out to sit on a chair). When you reach a “seated” position, reverse direction by straightening your legs and simultaneously lifting your elbows up into an upright row.

Bring dumbbells back into starting position and repeat for desired time or reps.

Single Leg Deadlift (Advanced Exercise)

Stand up and using your bodyweight or hold dumbbells in your hands, keep your arms straight. Raise other foot off the floor. Bend your knee down (as if sitting in a chair). Keep your other foot off the floor in a slightly bent position.

When your dumbbells or hands touch the ground, start going back up. When back up, keep the other leg off the ground. Repeat for desired time or reps.
* If you find it difficult to keep your balance, take a chair for support.

Dumbbell Stiff Legged Deadlifts

Stand with shoulder width or narrower stance. Grasp dumbbells to each side. With knees slightly bent, lower dumbbells by bending hips until hamstrings are tight, or just before lower back bends. Lift dumbbells by extending hips until straight. Pull shoulders back slightly at top of lift if rounded. Repeat.

Stability ball leg curls

Lie flat on the back on the ground. Place the heels on top of a stability ball. Rest the arms by the sides. Tighten the abs, dig the heels into the ball, bend the knees, and roll the ball toward the butt.

Straighten the legs to roll the ball back to the starting position. Make this exercise more challenging by doing a hip extension and holding the hips up while you roll the ball, or by performing the exercise unilaterally.

One Arm Dumbbell Swings

Squat down and pick up the dumbbell by one end with one hand. Keep your back straight, abs braced and look forward the whole time. Pushing your butt back, arm straight and bending your knees slightly swing the dumbbell back, between your legs. Use your hips and legs to swing the dumbbell up as high as chest level.

One Arm Shoulder Press

Standing tall, hold the dumbbell in one hand at shoulder level, palm forward. Keep your back straight and your chest up at all time. Press the dumbbell up until your arm is straight and the elbow is in line with your ear, then return to shoulder level. Keep your core flexed at all times throughout the exercise.

Pushup tips
– Keep your core flexed throughout the workout (pretend someone was going to punch you in the stomach, you would “flex” your stomach to make it stronger)
– Make sure your back is not sagging down, if this happens then revert to pushups on your knees
– Keep hands at chest level. If they go higher then you are affecting more shoulders than your chest.

Pushups on knees (for beginners)

Begin with your hands (at chest level) and knees on the floor. Your torso and legs should remain rigid, keeping your back perfectly straight throughout the move. Bend your arms and slowly lower your body downward, stopping just before your upper chest touches the ground. Feel a stretch in your chest muscles and then reverse direction, pushing your body up along the same path back to the start position.

Pushups

Begin with your hands (at chest level) and toes on the floor. Your torso and legs should remain rigid, keeping your back perfectly straight throughout the move. Bend your arms and slowly lower your body downward, stopping just before your upper chest touches the ground. Feel a stretch in your chest muscles and then reverse direction, pushing your body up along the same path back to the start position.

Negative Pushups
Begin with your hands (at chest level) and toes on the floor. Your torso and legs should remain rigid, keeping your back perfectly straight throughout the move. Bend your arms and slowly lower your body downward using a 3-4 second count.

Stop just before your upper chest touches the ground. Feel a stretch in your chest muscles and then reverse direction, explode by pushing your body up along the same path back to the start position.

T-Pushups
Hold a light pair of dumbbells (Or using your own bodyweight) with your palms facing each other and get into the down position of a pushup. Perform a basic pushup. At the top, lift one dumbbell (or hand) toward the ceiling while rotating your torso in the same direction so you face to the side. (Your body should resemble the letter T.) Return to the starting position

Renegade Pushup

Do one pushup either on your knees or off your knees. Keep your legs wider than shoulder width apart at the top of the pushup. At the top of the pushup flex your core (to keep your hips from turning) and pull your right elbow to your side then place it down, then bring your left elbow to your side then place it down. Get back into the pushup and repeat for desired reps.

Stability ball pushups

Start on the knees on the floor with a stability ball touching the front thighs. Extend the body over the ball until the hands reach the floor. Slowly walk the hands out and allow the legs to straighten until the pelvis rests on the ball. Tighten the abs, keep the legs together and straight, and place the hands shoulder-width apart on the floor. Bend the elbows and slowly lower the chest to the ground. Extend the elbows to return to the starting position.

*The farther your body is away from the ball the more difficult it is*

Mountain Pushups

Do one pushup either on your knees or off your knees. Keep your legs wider than shoulder width apart at the top of the pushup. At the top of the pushup do 2 Mountain Climbers on each leg then drop into a pushup and repeat for desired time or reps.

Tricep Pushups (close hand pushups)

In a pushup position (either on your knees or off your knees) your hands positioned close together. As you lower your body down, keep your core braced and make sure to keep your elbows in to keep all the tension on the tricep muscle. Pushup back into starting position and repeat for desired reps.

Spider Climber Pushup

Do one pushup either on your knees or off your knees. Keep your legs wider than shoulder width apart at the top of the pushup. At the top of the pushup do 2 Spider Climbers (bringing knees to the side) on each leg then drop into a pushup and repeat for desired time or reps.

Spider Man Pushups (Difficult)

Get into push-up position with your hands under your armpits, your body straight and raised in the air, and your feet hip-width apart. Squeeze in your abs and flatten your back.

Lower your body as you inhale. Lift your left foot off the floor and bring it toward your head as you rotate your shoulders to the left. Look at your knee.

Hold this position for a count of two. Exhale and put your foot back down as you simultaneously rotate your body back to straight, and resume your original push-up position.

Repeat for desired time or reps.

Decline Pushups

Place hands on floor (wider than shoulders) and prop feet on a step, platform or (if you’re advanced) an exercise ball. Slowly bend arms and lower body until elbows are at 90 degree angles. Straighten arms and push up without locking elbows. Keep abs tight throughout the movement!

One Legged Pushups

Lift one leg off the ground and keep it straight elevated in the air. With either one knee off the ground or leg elevated keep your abs braced, glutes engaged and drop into a pushup keeping your foot elevated in the air. Pushup back into starting position and repeat for desired reps or time.

Spread Eagle Pushups

Begin with your hands together (at chest level) and knees off the floor close together. Your torso and legs should remain rigid, keeping your back perfectly straight throughout the move.

Open up your stance (spread out your knees and arms) and do a pushup.

When pushing back up, push back up into a closed position. Repeat for desired time or reps.

Chair Dips

Sit on the edge of the chair with your feet together. Place your hands on the seat on either side of your thighs and keep your feet flat on the floor. Bend your elbows 90 degrees and lower yourself toward the floor. Straighten your arms, raising your body back to the start position.

One Legged Hip Extension

Assume back lying position on floor. Place hands at sides with palms down on floor. Start position: Place one heel on top of the floor with knee bent and toe off of the ground. Raise hips off floor by pressing one heel into ground. Return to start position. Do desired reps for one leg then switch. To increase difficulty, raise and extend arms above chest.

Lunge tips
– When lunging, make sure to flex the forward glute (butt) muscle to get back into starting position. A lot of people make the mistake of lifting the front heel off the ground and this leads to using your quadriceps more than the glutes.
– Keep your front heel on the ground when pushing off.
– Keep back straight and aligned, if your back is sagging forward then you are possibly using too much weight

Split Squats aka. Split Lunges
Stand with dumbbells grasped to sides. Stand with feet far apart; one foot forward and other foot behind.

Keeping your back straight and chest up squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg. Repeat until desired time or reps are completed. Continue with opposite leg.

Lunges with or without dumbbells

Begin by grasping two dumbbells and allow them to hang down by your sides. Take a long stride forward with your right leg and raise your left heel so that your left foot is on its toes. Keeping your shoulders back and chin up, slowly lower your body by flexing your knees and hip, continuing your descent until your left knee is almost in contact with floor. Make sure that your right knee does not go past your toes. Reverse direction by forcibly extending the right hip and knee until you return to the start position. After performing the desired number of reps, repeat the process on your left.

Reverse Lunge

Begin by grasping two dumbbells and allow them to hang down by your sides. Take a step backward with your right leg and bend your right knee and keep your right heel off of the ground. Keeping your shoulders back and chin up, slowly lower your body by flexing your knees and hip, continuing your descent until your right knee is almost in contact with floor.

Make sure that your left knee does not go past your toes. Reverse direction by pushing from the left heel back and stepping back into starting position. After performing the desired number of reps, repeat the process on your right.

Jump Lunges

You can perform jump lunges by first getting in to the low position of a traditional lunge. One foot should be forward ahead of the other. The knees should be bent so that the front knee is at a 90 degree angle and the back knee is about one to two inches from the floor.

The front knee should not be extended beyond the toes. Once in position, the athlete will jump up pushing from the quads trying to get as high up in the air as possible. When you are returning to the ground, you will switch the front and back feet. You will quickly return to the bottom position of the lunge and push back up again quickly to get as high off the ground as possible. You will continue jumping and switching their lead leg until the desired number of jumps has been reached.

Overhead Lunge

Hold a dumbbell overhead, with your feet shoulder width apart and knees slightly bent. Keep the weight directly overhead (in line with the shoulder joint), and take a comfortable step forward in to a deep lunge position.

Make sure your forward knee remains over your forward foot (not in front of it). Forcefully drive your forward heel in to the ground and return to the starting position.

*Maintain perfect posture throughout the movement — your head is level, your eyes are looking forward, your chest is held high and your back is flat. Don’t bend your elbows or let the weight sink during the movement. Don’t let your front heel lift off of the ground.*

Bulgarian Split Squats aka. The worlds greatest leg exercise

Using your own bodyweight or holding dumbbells at your side, place your back foot (toe on bench) on a bench with your other leg out in front of you. Proceed into a squat position by lowering your hips straight down and bending your knees. Return to the starting position and repeat for the suggested repetitions. Repeat with the other leg.

Chair Step Ups

Make sure the chair stays in place and has no wheels (duh!). Stand with dumbbells grasped to sides facing side of chair.

Place right leg onto chair. Stand on chair by squeezing the right glute and extending right hip and knee. Your left foot should be at the same level of the right knee but not touching the chair (only touch if you need to balance). Lower your left leg by flexing right glue, hip and knee. Keeping your right leg on the bench repeat until desire time or reps are done. Make sure not to jump with the off leg. All weight should be on the leg on the chair. Repeat with 2nd leg.

Lunge and Press
Stand in a split stance, right foot forward, left foot back. Hold weights on shoulders and bend both knees, lowering into a lunge. As you lower down, press both weights up into a shoulder press. While still lowered in the lunge, bring the weights back down to the shoulders and push back up to starting lunge position.

Lunge and Bicep curl

Holding a pair of 5- to 10-pound dumbbells, step forward with your left leg into a lunge. Make sure that your left leg is parallel to the floor, keeping your knee behind your toes. Curl the dumbbells to your chest as you sink down. Let dumbbells go back to starting position then push your body back up using your heel and repeat on other leg.

Lunge To Bicep Curl To Press

Stand in a split stance, right foot forward, left foot back. Hold weights next to thighs and bend both knees, lowering into a lunge. As you lower down, curl the arms in a bicep curl. While still lowered in the lunge, push the arms straight up overhead. Bring the arms down into a curl, lower them to the sides and push back up to starting lunge position.

Lunge and Lat Raise

Holding a pair of 5- to 10-pound dumbbells, step forward with your left leg into a lunge. Make sure that your left leg is parallel to the floor, keeping your knee behind your toes. Raise the weights from your side to your chest level as you sink down. Let dumbbells go back to starting position then push your body back up using your heel and repeat on other leg.

Lunge and twist
Hold a dumbbell in front of you with elbows bent about 90 degrees. You may want to begin this exercise with no weight and build up your strength over time. Step forward with your left foot into a lunge position.

Be sure to keep your left knee over your left foot; don’t twist at the knee. From your torso, twist your upper body to the left. Then, reach across your left side with your arms out-stretched. (Think of pointing to the left from your belly button). Maintain a slow and controlled movement throughout the exercise.

Slowly return your arms to center and step back from the lunge to an upright position. Repeat the movement to the other side.

Step Ups

Stand with dumbbells grasped to sides facing side of bench or with your hands to your side. Place foot of first leg on bench. Stand on bench by extending hip and knee of first leg and place foot of second leg on bench. Squeeze your glute as you step up onto the bench and do not use your other leg to help.

Control your leg as you go down and finish the desired reps on that side until moving onto the next side.

Ski Jumps
Take the right leg out to the side as you bend the left knee, turning the body to the left in a runner’s lunge. Squeeze your right glue and jump up to shift the feet in the air and lunge to the right side. Repeat for desired reps or time.

Bent Over Rows

Flex your core to protect your lower back. Stand with your body bent forward and your lower back arched. Grasp two dumbbells and allow them to hang straight down from your shoulders with your palms facing your body. Keeping your elbows close to your sides, pull the dumbbells upward as high as possible. Contract the muscles in your upper back (squeeze your back like you are trying to squeeze a pencil between your shoulder blades) and then slowly return the dumbbells back to the starting position.

Renegade Rows

Using your own bodyweight or placing two dumbbells about shoulder-width apart on the floor. Keep your feet wider than shoulder width apart. Get in the top position of a push-up with your hands on the handles. Tighten up your entire body and squeeze the handles as if you were going to crush them.

With your right hand, push hard into the ground while pulling the weight to the waist with your left. Lower the weight slowly and with control. Repeat on the other side.

Keep your core tight and flexed throughout the whole exercise. The only thing that should be moving is your arms to pull the weight up. DO NOT turn your hips to pull the weight up. Tighten up that core to prevent that from happening.

Underhand Bent Over Rows

Flex your core to protect your lower back. Stand with your body bent forward and your lower back arched. Grasp two dumbbells and allow them to hang straight down from your shoulders with your palms facing away from your body. Keeping your elbows close to your sides, pull the dumbbells upward as high as possible. Contract the muscles in your upper back (squeeze your back like you are trying to squeeze a pencil between your shoulder blades) and then slowly return the dumbbells back to the starting position.

Piston Rows

Holding dumbbells, stand with your feet shoulder-width apart. Bend forward until your torso is almost parallel to the floor and your arms hang straight down, palms facing each other. Pull the weights to the sides of your chest. This is the starting position.

Keeping your right arm as still as possible, lower the weight in your left hand until your arm is straight. Lift the dumbbell back up to the side of your chest, then lower your right hand. Repeat for desired time or reps.

Dumbbell Pullovers

Lie with your back on a bench or a stability ball with dumbbells held with straight amrs over your chest or eyes.

Keeping your upper arms in the same position, lower the dumbbells until your elbows are bent 90 degrees. Now your lower your upper arms until they are parallel with the floor. Now pull your arms back into starting position.

Reverse flies

Stand with your feet shoulder width apart, bend your knees and lean forward. The angle between upper body and the floor should be approximately 30 degrees, the back has to be straight. Hold two dumbbells in your hands and let your palms face eachother.

Bend your arms slightly (during the whole exercise) Lift the dumbbells sideways / backwards up until your arms are parallel to the floor. The more you lift the weight sideways, the better. Exhale when you lift the weights.

Then let the weights sink back down until your arms almost reach vertical level and inhale. Your arms should not reach vertical level, because that’s when your delts would lose contraction.

Bent Over Tricep Kickbacks

Hold a medium weight in both hands and bend over until your torso is at a 45-degree angle or parallel to the floor (more advanced). Bend the knees if needed and keep the abs engaged to protect the lower back. Begin the movement by bending the arms and pulling the elbows up to torso level. Holding that position, straighten the arms out behind you, squeezing the triceps muscles. Bend the arms back to starting position and repeat

Supermans

Lay flat on your stomach with your arms straight out in front of you and your legs straight out behind you. Keep your arms and legs shoulder-width apart for the duration of the exercise. Lift your legs and arms simultaneously. Squeeze your glutes. Hold this position for however long you have to.

T-Rotations

Begin with your hands (at chest level) and toes on the floor. Keep your core flexed. Keeping both feet on the ground lift your body and your right hand away from the ground and point the hand towards the air. Your body should be facing the opposite wall. At this point lift your hips up to feel the squeeze in the side of your abs (obliques) and hold for one second. Return to starting position then do the same thing for the next side.

V-Sits

Sit on floor or mat. Lie supine with hands on floor over head. Simultaneously raise straight legs and torso. Reach toward raised feet. Return to starting position. Repeat.

Negative V-Sits
Sit on floor or mat. Lie supine with hands on floor over head. Simultaneously raise straight legs and torso. Reach toward raised feet. When returning to starting position slow it down counting 3-4 seconds. Repeat.

Stability ball crunch

Lie back on a stability ball with the low back and midback supported by the ball. Bend the knees and keep the feet flat on the floor. Place the hands behind your ears. Crunch up straight to the appropriate level of strength (small range of motion for beginner level and full range of motion for intermediate and advanced) and slowly lower back down to the starting position,trying to place one vertebra at a time down on the ball.

Reverse Crunches

Lie on the floor and place hands on the floor or behind the head. Bring the knees in towards the chest until they’re bent to 90 degrees, with feet together or crossed. Contract the abs to curl the hips off the floor, It’s a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

Mountain Climbers

Get into the push-up position (arms straight), balls of your feet on the floor. In this position flex your abs. Lift your right knee straight up towards your right arm, then back down. Repeat with your left knee to left arm. Increase the speed of each rep so your legs are alternating up and down.

Cross Body Mountain Climbers

Get into the push-up position (arms straight), balls of your feet on the floor. In this position flex your abs. Lift your right knee straight up towards your left elbow (your knee should be going across your body), then back down. Repeat with your left knee to right elbow. Increase the speed of each rep so your legs are alternating up and down. Repeat for desired time or reps.

Leg Scissors
Start by lying flat on your back on a mat with your arms by your sides and your palms down. Extend your legs fully with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs. The key is to focus on having your midsection do the work and to keep your abs constantly contracted throughout the exercise.

Planks

Start by lying face down on the ground or use an exercise mat. Place your elbows and forearms underneath your chest. Prop yourself up to form a bridge using your toes and forearms. Maintain a flat back and do not allow your hips to sag towards the ground.

Hold this position *focusing on tightening your abs* until you can no longer maintain a flat bridge.

Wall Sprints

Face a wall and extend your arms until your hands are flat against the wall. Bring the knees high up the chest as if you are sprinting while keeping your arms extended and hands flat against the wall. Remember to go knees to chest rather than heels to butt.

Jumping Jacks

Begin by standing with your feet together and arms at your sides. Tighten your abdominal muscles to pull your pelvis forward and take the curve out of your lower back. end your knees and jump, moving your feet apart until they are wider than your shoulders. At the same time, raise your arms over your head. You should be on the balls of your feet.

Keep your knees bent while you jump again, bringing your feet together and your arms back to your sides. At the end of the movement, your weight should be on your heels.

Burpees

Begin in a squat position with hands on the floor in front of you. Kick your feet back to a pushup position. Immediately return your feet to the squat position. Leap up as high as possible from the squat position. Repeat, moving as fast as possible

Half Burpees

Beginning in pushup position with legs extended. Without lifting up your hips too much bring your knees into chest position (while still in pushup position, so you are imitating a burpee) then bring your knees out back into starting position. Repeat for desired time or reps.

Markham Personal Trainer – Toronto Personal Trainer – Boot Camp -