Pushup : Exercise Guide

Pushup

Focus Area : Chest and arm muscles

Instructions:
1) Assume a face-down prone position on the floor.
2) Keeping your feet together, position hands palms-down on the floor, approximately shoulder width apart.
3) Lower your torso to the ground until your elbows form a 90 degree angle.
4) Keep your elbows close to your body and head facing forward. 
5) Raise yourself by attempting to push the ground away from you. 
6) Repeat lowering and raising yourself at a steady pace. 

Click to see the short version of the video

Diamond Pushup : Exercise Guide

Diamond Pushup

Focus Area : Tricep, Chest Muscles

Instructions:
1) Get on a mat and Move into push up position.
2) Face the mat and stretch out your arms and legs a bit to get ready.
3) Place your hands under your chest and touch your index fingers together and your thumbs together making a diamond shape.
4) Lower yourself to the ground keeping your back straight and then push up.

Click to see the short version of the video

Cursty Lunge : Exercise Guide

Cursty Lunge

Focus Area : Glutes and legs

Instructions:

1) Stand with your feet hip-width apart.

2) Keeping your weight in your left foot, take a big step back with your right leg, crossing it behind your left leg.
3) Slowly bend your knees and lower your body straight down until your front thigh is parallel to the floor, and both knees are bent at 90 degrees.
4) Pause and slowly return to standing position.

Click to see the short version of the video

Side Lunge : Exercise Guide

Side Lunge

Focus Area : Quadriceps, hamstrings, buttocks

Instructions:
1) Stand with your feet hip-width apart.
2) Allow your feet to turn out slightly keeping your back straight
3) Step out to far to the right side and bend your right knee as far as you can.
4) Keep your left leg straight.  Make sure the knee never goes past your toes.
5) Pause and slowly return to standing position by pushing the floor away with your right foot. 

Click to see the short version of the video

Back Lunge : Exercise Guide

Back Lunge

Focus Area :quads, hamstrings, glutes, and calves

Instructions:
1) Stand up straight with you feet hip-width apart.
2) Take a big step backwards with your left leg. 
3) Lower your hips to the floor until your front (right) knee forms a 90-degree angle.
4) Push yourself up keeping the strength coming from your front (right) foot. 
5) Return your back (left) foot to the starting position

Click to see the short version of the video

Forward Lunge : Exercise Guide

Forward Lunge 

Focus Area : Quads, hamstrings, calves, hips, and glutes

Instructions:
1) Stand up straight with you feet hip-width apart.
2) Take a big step forward with your right leg. 
3) Bend your front (right) knee so that it is at a 90 degree angle with the floor.
4) Your back (left) knee should be almost touching the floor.
5) Keep your weight on your front (right) heel. 
6) Contract your front (right) quad along with your hamstrings and glutes to push yourself back up to the starting position.

Click to see the short version of the video

Bridges : Exercise Guide

Bridges

Focus Area : Glutes, Hamstrings

Instructions:
1) Lie flat on the floor on your back with the hands by your side and your knees bent. 
2) Your feet should be placed around shoulder width. 
3) Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. 
4) Slowly go back to the starting position as you breathe in.

Click to see the short version of the video

Wall Sit : Exercise Guide

Wall Sit

Focus Area : Quadriceps, Glutes

Instructions:

1) Stand with your back flat against a wall

2) Walk your feet out in front of you and slide your back down the wall, bending your knees until they are bent at about a 90 degree angle. 
3) Your thighs should be parallel to the ground and it should appear that you are sitting in an invisible chair.
4) Hold this seated position for 20-60 seconds, contracting your abdominal muscles
5) Straighten your legs to come up.

Click to see the short version of the video

Plie Squat : Exercise Guide

Plie Squat

Focus Area : Glutes, Quads, and hip muscles

Instructions:
1) Stand straight and tall
2) Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent.
3) Your toes should be facing out. 
4) Slowly bend the knees and lower your legs until your thighs are parallel to the floor. 
5) Press mainly with the heel of the foot to bring the body back to the starting position while exhaling.

Click to see the short version of the video

Air Squat : Exercise Guide

Air Squat

Focus Area : Thighs and butt

Instructions:
1) Stand with your feet a little wider than hip-width apart and toes turned out slightly and your arms resting at your sides.
2) Engage your abdominal muscles and broaden your chest by gently pulling your shoulder blades in towards each other.
3) Bend your knees slowly, pushing your butt out behind you as if you are sitting down into a chair. 
4) Keep your weight balanced evenly between the front and back of your feet.
5) Lower your body until your thighs are parallel to the ground. 
6) As you lower down, raise your arms up and in front of you 
7) Straighten your legs to come up, and lower your arms back to your side.

Click to see the short version of the video