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GET STARTED
This eBook is a companion to the trainacular Personal
Trainer Alexa skill available on Amazon. With this skill,
you can choose from a selection of home workouts
requiring minimal equipment. This guide will show you
how to do the 31 exercises used in the trainacular
workout collection and challenge you to master them.
To support your learning, you can find instructional
videos for each exercise on trainacular.com. There you
can also browse the available workouts and filter
these by target area.
Your on-demand personal trainer for home workouts.
UPPER BODY
PUSH-UPS
Steps
Get into a plank position on the floor with
your hands under your shoulders.
1
Engaging your core, glutes, and
hamstrings, lower your body until your
chest just touches the floor.
2
Push yourself back to the starting position
with an exhale.
3
Flashbacks to gym class? Push-ups are classic
and a great bodyweight chest exercise.
Dos• Stack your wrists under your
shoulders.
• Level up: add a rotation by doing a
side plank after each rep (alternating
sides).
Don'ts• Let your back sag. Keep it tight!
• Pop your elbows out. Keep them
tucked closer to the torso at a 20-40°
angle from your body.
Challenge: Push Ups in 5 Minutes
25 50 75
75 12050
Women:
Men:
PLYO PUSH-UPS
StepsGet into a plank position on the floor with your hands under your shoulders, arms straight.
1
Engaging your core, glutes, and hamstrings,
lower your body until your chest nearly
touches the floor.
2
At the bottom, push yourself up forcefully so
that your hands leave the ground. Land and
repeat.
3
Push-ups, but even harder.
Dos• Use the same good form as you
would for regular pushups. You want
a straight and neutral back
throughout.
Don'ts• Land on locked elbows. Try to have
your elbows slightly bent when you
land to absorb the impact and not
stress your joints.
Challenge: Reps in One Set
5 10 15
20 3010
Women:
Men:
PULL-UPS
Steps
Grab the bar slightly wider than your shoulders with your palms facing away from your body.
1
Pull yourself up until your chin passes the
bar.
2
Pause and lower yourself back down.3
A bodyweight back exercise to remind you that
you don’t need much equipment to work hard.
Dos• Focus on using your back, not your
arms. Pull your shoulders down and
back before you bend your elbows.
Don'ts• Let your body fall back to the start
position. Instead, lower slowly with
control.
• Do half pull-ups. Get your chin above
the bar and lower back down to
straight arms – every rep.
Challenge: Reps in One Set
3 8 15
20 3010
Women:
Men:
CHIN-UPS
Steps
Grab the bar closer than shoulder width with your palms facing your body.
1
Pull yourself up until your chin passes the
bar.
2
Pause and lower yourself back down.3
Reverse your pull-up grip and you work your
biceps as well as your lats.
Dos• Use your biceps to help pull up.
• Keep your elbows close to your body.
Don'ts• Let your body fall back to the start
position. Instead, lower slowly with
control.
• Do half chin-ups. Get your chin above
the bar and lower back down to
straight arms – every rep.
Challenge: Reps in One Set
5 12 20
25 3515
Women:
Men:
ONE-ARM ROW
StepsFind a stable flat surface for your hand. It needs to be low enough that you can bend over and have a straight back, ideally parallel to the floor.
1
If you have a bench, put the palm of your left
hand near the top and your left knee near the
bottom. If standing, support yourself with your
left hand and stand staggered with your left leg
forward. Bend at the hips to create a flat back.
2
Repeat on other side.4
Use a kettlebell or dumbbell to work your back.
Hold your weight in your right hand, arm straight.
Pull your elbow back to pull the weight up.
3
Dos• Keep a neutral spine throughout.
• Keep your arm close to your body as
you lift the weight.
Don'ts• Use your arms. Make sure you are
using your back muscles by driving
your elbow back toward the ceiling.
• Drop the weight. Return to a straight
arm slowly and with control.
Challenge: Weight for 3 Sets of 12
5 kg(11 lbs)
20 kg(44 lbs)
30 kg(66 lbs)
Women:
Men:
10 kg(22 lbs)
20 kg(44 lbs)
10 kg(22 lbs)
ONE-ARM PRESS
StepsClean the kettlebell. To do so, straddle the
kettlebell on the floor with feet slightly wider than
shoulder-width. Squat down and grab the handle
with a straight arm. In one movement, extend
through your legs and hips and swing the
kettlebell up toward your shoulder, rotating your
wrist. The base of the kettlebell should rest on the
back of your forearm on the outside of your body.
1
Complete your reps and repeat entire process on
the other side.
3
Challenge your shoulders with one kettlebell.
Tighten your core and press the kettlebell up until
your arm is straight overhead, palm forward.
2
Dos• Keep your wrist straight and forearm
vertical throughout the movement.
• Use a dumbbell if you do not have a
kettlebell.
Don'ts• Let your elbow flare out to 90°. Keep
it closer to the body.
• Use a weight that’s too heavy. You
should always have full control over
the kettlebell.
Challenge: Weight for 3 Sets of 12
5 kg(11 lbs)
20 kg(44 lbs)
30 kg(66 lbs)
Women:
Men:
10 kg(22 lbs)
20 kg(44 lbs)
10 kg(22 lbs)
BICEP CURLS
StepsStart standing with a dumbbell or kettlebell in
each hand, palms facing in. 1
There’s nothing wrong with a little targeted work
now and then!
You can do a hammer curl by leaving your palms
in this position or you can rotate your palm as
you start to curl so they face you (standard curl).
2
If using a kettlebell, you can choose a tight grip
that turns the kettlebell upside down or a loose
grip that lets the kettlebell hang as you curl.
3
Whatever you decide, curl your arm up until the
weight is at shoulder height. Pause, lower slowly,
and repeat.
4
Dos• Keep your upper arms still so your
biceps do the work.
• Feel free to alternate curls or curl
both arms simultaneously.
Don'ts• Rush the movement. Use control to
slowly raise and lower the weight.
• Breathe randomly. Exhale as you curl
the weight and inhale as you bring
the weight back down.
Challenge: Weight for 3 Sets of 12
5 kg(10 lbs)
20 kg(44 lbs)
30 kg(66 lbs)
Women:
Men:
10 kg(22 lbs)
20 kg(44 lbs)
10 kg(22 lbs)
TRICEP DIPS
StepsStart by holding on to the edge of your chosen
surface with your arms straight and about
shoulder-width apart, your fingers pointing back.
1
Find a bench or low table and work those
triceps.
Your legs should also be extended in front of you
with your heels resting on the floor.
2
Bend your arms and lower your body until your
upper arm and forearm are at about a 90° angle.
3
Use your triceps to push back up to the starting
position.
4
Dos• Keep your elbows tight to your body.
• As you advance, make the exercise
more challenging by putting your
feet up on a bench. Then you can
even add a weight plate.
Don'ts• Let your shoulders roll forward as
you go down. Avoid this by turning
your hands so your fingers point
behind you.
Challenge: Tricep Dips in 1 Min
20 40 60
40 6020
Women:
Men:
LOWER BODY
SQUATS
StepsStand with your feet should-width apart, toes pointing slightly outward, arms extended in front of you.
1
Bend at the hips and push your butt back
as if you’re about to sit in a chair.
2
Squat as low as you can while keeping your
back straight and your chest lifted.
3
A must in any workout plan, the squat targets
your glutes as well as your quads and thighs.
Stand up by driving through your heels and
activating your glutes (squeeze that butt!)
4
Dos• Push your knees away from each
other (no caving in) as you squat.
• Go low. Squat as deeply as you can
with good form.
Don'ts• Round your lower back.
• Let your weight shift to your toes – it
should stay in the balls/heels of your
feet.
Challenge: Isometric Squats
1. Squat and hold the bottom position for 30 seconds.
2. Stand up and then do 1 full squat (down and up).
3. Hold the next squat at the bottom for 30 seconds.
4. Now do 2 full squats.
See how many reps you can do, adding 1 squat each time.
JUMP SQUATS
StepsStand with your feet shoulder-width apart.1
Do a normal squat, bringing your arms in
front of your chest so that your hands and
forearms make a “V” shape.
2
At the bottom of the squat, jump explosively
with your arms straightening at your sides.
3
Increase the intensity of your workout with this
plyometric version of the squat.
Immediately squat back down as you land
and jump again until you have done all reps.
4
Dos• Push your knees away from each
other (no caving in) as you squat.
• Keep your back straight and chest
up.
Don'ts• Use your toes to jump. Press
through the balls of your feet.
• Land on locked knees. Prepare for
your landing and soften your knees.
Challenge: Jump Squats in 1 Min
15 30 45
30 4515
Women:
Men:
GOBLET SQUATS
Steps
Standing shoulder-width apart, hold a kettlebell (or dumbbell/medicine ball) tight to your chest with your elbows pointing down.
1
Squat down between your legs and press
your knees out with your elbows.
2
Stand back up and repeat.3
Use a kettlebell to add weight to your squats
and get a bonus core workout.
Dos• Point your toes slightly out.
• Keep your heels planted.
• Add a pause at the bottom, if desired.
Don'ts• Round your back or lean forward –
keep a flat to slightly arched lower
back and keep your chest up.
• Do partial squats. If you have the
flexibility, you’ll want to squat as
deep as you can.
Challenge: Weight for 3 Sets of 12
5 kg(11 lbs)
20 kg(44 lbs)
30 kg(66 lbs)
Women:
Men:
10 kg(22 lbs)
20 kg(44 lbs)
10 kg(22 lbs)
SPLIT SQUAT JUMP
StepsStart by standing with your legs staggered, one in front and one in back (split stance).
1
Squat down into a split squat. The thigh of
your front leg should be parallel to the
floor. Your back knee should not touch the
floor.
2
Jump up explosively and switch your legs
while in the air. Land back in the squat.
Repeat.
3
This is another challenging plyometric exercise
to work your quads while getting some cardio in.
Dos• Use your arms as feels best. You can
swing your arms up as you jump,
alternate your arms, or keep your
hands on your hips.
• Land on soft knees to absorb impact.
Don'ts• Lean forward – keep your chest up.
• Let your knees go past your toes,
this puts more stress on your joints.
Challenge: Split Squat Jumps in 1 Min
25 50 75
50 7525
Women:
Men:
WALL SITS
StepsStand with your back against a wall and your feet about shoulder-width apart.
1
Slide down the wall until your thighs are parallel
to the floor. Your knees should be over your
ankles. If necessary, adjust how far your feet are
from the wall to achieve this.
2
Hold for as long as your exercise plan says and
rest between sets as prescribed. When finished,
press into your heels to stand up.
3
All you need is your body, a wall, and some time
for this static quadricep exercise.
Dos• Keep your head up and keep your
back flat against the wall.
• Make sure your hips and knees are
at a 90° angle.
Don'ts• Push through knee pain. Burning in
the quads is normal, if your knees
hurt you should stop.
Challenge: Wall Sit Time for 3 Sets
30s 60s 90s
60s 90s30s
Women:
Men:
LUNGES
StepsStart standing, holding a kettlebell or dumbbell in front of your chest or holding a weight in each hand.
1
Step forward with one leg and lower your
upper body down until both knees are bent
at about 90° angles. Your back knee should
nearly touch the ground and your front knee
should be over your ankle.
2
Push up to stand on your front leg, but
immediately step forward with your back leg
and repeat until reps are completed.
3
Another classic lower body exercise, lunges work
your quads. They can be static, but we like to walk!
Dos• Keep the heel of your back foot off
the floor – rest on your toes.
• Engage your core and step forward
with control.
Don'ts• Lean forward – keep your chest up.
• Let your knees go past your toes, this
puts more stress on your joints.
Challenge: Total Weight for 3 Sets of 12(per leg)
5 kg(11 lbs)
20 kg(44 lbs)
30 kg(66 lbs)
Women:
Men:
10 kg(22 lbs)
20 kg(44 lbs)
10 kg(22 lbs)
SIDE LUNGES
StepsStand straight with your feet shoulder-width apart and knees slightly bent. If desired, hold a weight in front of your chest or between your legs.
1
With your body (and toes!) facing forward, take a
big step to the side.
2
Bend the knee of the leg you just moved and sit
back until that thigh is parallel to the ground. The
static leg should stay straight.
3
Don’t just work backward and forward, up and
down. Side to side movements have benefits too!
Push through the foot of the bent leg to return to
the starting position. Now step with the other foot
to the other side to repeat the exercise.
4
Dos• Make sure your feet stay planted –
they should not roll in or out nor
should your toes or heels come off
the floor.
Don'ts• Collapse forward or round your
back. You should keep your chest up
and your spine straight.
10 20 30
20 3010
Women:
Men:
Challenge: Number of Side Lunges/Leg
HIGH KNEES
StepsStand shoulder-width apart with your knees slightly bent and your arms at your sides.
1
Drive one knee up toward your belly button.
As you bring that leg back down, drive the
knee of the opposite leg up.
2
Continue to switch legs in rapid succession,
alternating your arms so that the arm
opposite the lifted leg is up (the same
movement that naturally occurs when you
swing your arms walking). Jog in place as
long as required.
3
This cardio exercise can be done anywhere to
work your quads.
Dos• Stay on the balls of your feet.
• Reach at least hip height with your
knee.
Don'ts• Sacrifice your form to meet your
time goal – go for less time or
modify the exercise, for example by
doing a high knee march instead of
the jumping.
Challenge: Time for 1 Set
30s 1 min 90s
1 min 90s30s
Women:
Men:
JUMPING JACKS
StepsStand with your feet together and your arms down your sides.
1
Quickly lift your arms overhead while
jumping your feet to the sides with soft
knees.
2
Immediately jump your feet back
together while bringing your arms back
down to your sides.
3
This classic exercise is a great warmup exercise
for your shoulders and legs.
Repeat.4
Dos• Try to land softly on your feet.
• Increase the cardio impact by
jumping faster.
Don'ts• Lock your knees or do jumping jacks
on hard surfaces. Particularly if you
have knee issues, jumping jacks can
be hard on your joints.
Challenge: Jumping Jacks in 1 Min
45 60 80
60 8045
Women:
Men:
ONE LEG DEADLIFT
StepsHold a kettlebell or dumbbell in one hand.1
Stand on one leg (the leg on the side that is
holding the weight).
2
Keep that knee slightly bent as you bend over at
the hip, extending the opposite leg behind you
for balance and bringing the weight toward the
floor.
3
The single-leg deadlift works the hamstrings and
glutes of your supporting leg – not to mention
your balance.
Once you are parallel to the ground, return to
the starting position and repeat.
4
Dos• Plant your foot firmly. You want your
toes and heel rooted to the floor.
• Keep your back flat as you bend over.
• Use two weights if desired.
Don'ts• Add weight too soon. Make sure you
have perfect form without weight.
• Force yourself to reach the floor –
once you feel a good hamstring
stretch, you’ve gone far enough.
Challenge: Total Weight for 3 Sets of 12(per leg)
5 kg(11 lbs)
20 kg(44 lbs)
30 kg(66 lbs)
Women:
Men:
10 kg(22 lbs)
20 kg(44 lbs)
10 kg(22 lbs)
KETTLEBELL SWING
Steps1 Stand with your feet shoulder-width apart, toes
pointing slightly outward, and your kettlebell on the floor about a foot in front of you.
2 Hinge at the hips and with soft knees grab the
kettlebell with both hands, palms facing you.
Kettlebell swings are “in” and rightfully so – they
challenge your entire back body (e.g. hamstrings,
glutes, lower back) and offer cardio too.
3 Tilt the kettlebell handle toward you, then swing
the kettlebell through your legs.
4 Now drive forward with your hips to swing the weight up to chest level.
Hinge your hips as the bell falls between your legs and repeat.
5
Dos• Swing, not squat. If you bend your
knees too much, you are squatting!
• Keep your core tight to avoid
straining your lower back.
Don'ts• Use your arms - your arms should
hold the weight, not move it.
• Go past your chest – the American
swing goes above the head, but it’s
safer for most to stop at chest level.
Challenge: 10,000 Swings
You read that correctly. This challenge will take you 4-5 weeks and is not for the faint of heart! The goal is to complete 10,000 swings by doing workouts including 500 swings 4-5x/week.
Between sets of swings, you’ll do one other exercise of your choice. For more information, google “The 10,000 Swing Kettlebell Workout” by Dan John. Be careful and be fit!
STEP UPS
Steps1 Find a stable, flat surface that puts your knee at
a 90° angle when you place your foot on it.
2 Holding weights in each hand (if desired) with
your arms down to your sides, place one foot
firmly on the surface.
This simple exercise can be done just about anywhere
to challenge your glutes and your balance.
3 Extend your hip and knee on the lifted leg to
stand up, which will lift the back leg off the floor.
4 Place the back leg on the bench.
Now step down with the leg you just moved, and follow with the first leg. Repeat.
5
Dos• Exhale as you push to stand up.
Inhale as you step back down.
• Add an optional knee raise when
you bring the other leg up on to the
surface.
Don'ts• Add weight too soon, make sure you
have mastered the movement with
bodyweight first.
• Use a step that is too high or low.
Challenge: Step Up Jumps
For a more advanced step up, you can actually do step up jumps – place one leg on the surface at a 90° angle like you do with a normal step up. Then push up to standing with enough
force to switch your legs in the air. You will land with the opposite foot on the bench and the opposite leg on the floor.
This is a bodyweight variation that ramps up the cardio!
TURKISH GET UP
Steps1 Set Up: Lie on your back with a weight in one hand, with that arm
extended straight above your chest. Bend the knee on the same side to 90° and keep the opposite leg straight. Place the arm not holding the weight at a 45° angle from the body.
2
This exercise isn’t easy and it isn’t simple, but it is so
effective for improving mobility and stability.
3
Press into the foot of your bent leg and into your flat elbow while punching upward with the kettlebell to raise your torso and shift your weight into your forearm.
4
Now move from your forearm to your hand. Lift your hips off the ground so you can pull your straight leg underneath you to rest on your knee.
5
Take your hand off the floor and rotate your leg on the ground so that you are in a low lunge. Stand up.
Reverse: step back into the lunge with your knee returning to the floor. Rotate that leg so it is again perpendicular to the front leg. Place your free hand palm down next to your knee on the floor. Straighten your back leg in front of you and rest your butt on the floor. Roll down to your elbow and lower onto your back.
Dos• Keep your eyes on the kettlebell, only
looking forward during the low lunge
and when standing up.
• Keep your arm and elbow straight
throughout the movement
• Maintain a neutral wrist.
• Watch a video! This one is hard to
learn.
Don'ts• Rush. This isn’t a quick exercise and
good form is crucial!
• Use a weight that is too heavy. Make
sure you’ve mastered the movement
before adding weight.
ABS
LEG RAISES
Steps
Hang from a pull up bar with your legs
straight down.
1
Raise your legs and curl your body to
bring your legs and hips up as high as you
can (goal: toes to bar).
2
Uncurl your body to return to the starting
position.
3
Experts do this ab exercise with straight legs, but
if that’s too difficult, you can bend your knees.
Dos• Pull your shoulders back and down
before starting the movement.
• Exhale as you curl, inhale as you
return to start.
Don'ts• Fold. If you just lift your legs and fold
in half, you will not engage your abs.
• Swing. Focus on curling your body
slowly and with full control, do not
rely on momentum!
Challenge: Get ‘Em Higher
Straight legs, 90 degrees
Toes to barBent knees,90 degrees
RUSSIAN TWISTS
StepsSit on the floor with your knees bent at a
90° angle and your upper body raised off
the floor to form a V with your thighs.
1
Hold your weight in front of you with bent
elbows or straight arms.
2
Twist your torso toward your right hip and
then toward the left (doing both sides
counts as one rep) and repeat.
3
Russian twists, not rushin’ twists. Take your time
with this oblique exercise and keep good form.
Lift your feet so your calves are parallel to the floor.
4
Dos• Move slowly and with control.
• Adjust difficulty by placing your feet
on the floor (easier) or straightening
your arms (harder).
Don'ts• Add weight too soon. Make sure you
have perfect form without weight.
• Touch the weight to the floor. You
want to avoid twisting your lower
back.
Challenge: Number of Reps for 3 Sets*
10 20 30
20 3010
Women:
Men:
*You may increase your weight as you get stronger.
MTN CLIMBERS
StepsGet into a plank position on the floor with
your hands under your shoulders or
slightly wider.
1
Keeping your upper body stable, drive one
knee across your torso toward the opposite
elbow.
2
As you bring that leg back to the starting
position, drive your other leg toward your
other elbow. Repeat, keeping a quick tempo.
3
Challenge your core while getting a cardio
boost? Win-win. Thanks, mountain climbers!
Dos• Keep core tight and hips level to
avoid bouncing up and down.
• Stack your wrists under your
shoulders.
Don'ts• Hold you breath – you’ll need plenty
of oxygen for this one!
• Sacrifice form for speed. Even
though it is a great cardio exercise,
form matters!
Challenge: Climbers in 1 Min
45 60 75
60 7545
Women:
Men:
WINDMILL
StepsStand with your feet shoulder-width apart, one
foot turned out at a 45° angle.1
Using the hand opposite the turned out foot,
clean and press a kettlebell so your arm is
straight overhead.
2
Hinge your hip and push your butt away from
the turned out foot and, looking up at the
kettlebell, rotate and bend toward the ground.
3
This exercise is challenging because you will
have to stabilize both your shoulder and core.
Touch the floor (or a spot on your leg, depending
on your flexibility) and pause before returning to
the starting position.
4
Dos• Look up at the kettlebell throughout
the windmill.
• Keep your arm straight and wrist
neutral.
Don'ts• Stretch too far. You don’t HAVE to
touch the floor, and you will gain
hamstring flexibility the more you do
this exercise.
Challenge: Windmills per Side*
5 15 30
15 305
Women:
Men:
*Use a challenging weight.
BURPEES
StepsFrom standing, squat down so your palms
are flat on the floor in front of your feet.
1
Jump your feet back so you land in a
push-up position with straight arms.
2
Lower yourself to the floor and complete
the push up.
3
This is a true full body exercise - your
cardiovascular system gets a workout too.
Jump your feet back between your hands.
Now jump, reaching your hands straight
up.
4
Dos• Use good form, even when you start
getting tired. If necessary, make
modifications like leaving out the
pushup so you can finish strong.
.
Don'ts• Let your back dip as you land in
plank position. Keep it tight!
• Don’t hunch over – straighten up
completely when you jump.
Challenge: Burpees in One Set
10 25 50
50 10020
Women:
Men:
PLANK
StepsSupport yourself on your forearms with your elbows under your shoulders or on straight arms with your hands under your shoulders.
1
Your legs should be straight and your feet
shoulder-width apart or narrower. Toes press
into the floor.
2
Squeeze your glutes and engage your core to
keep your body lifted and in a straight line
from your head to your toes. Hold for as long
as your workout calls for.
3
This classic ab exercise may not require much
movement, but it is still extremely effective.
Dos• Keep your neck in line with your
spine.
• Add variation if it gets too easy. Try
lifting an arm or a leg!
Don'ts• Arch your back or let your hips sag.
Keep it tight!
• Forget to breathe. If you plan to hold
your planks for a minute or more,
you’ll want that oxygen flowing.
Challenge: Time for 1 Set
1 min 3 min 5 min
3 min 5 min1 min
Women:
Men:
SIDE PLANK
StepsLie down on one side with your legs straight and stacked.
1
Beginners: place your elbow/forearm on the
floor directly under your shoulder. Advanced:
press onto your hand with a straight arm, still
under your shoulder.
2
Engage your core and lift your hips so your
body forms a straight line. You can lift the free
arm to the ceiling or put your hand on your
hip.
3
This plank variation will really challenge your
obliques.
Dos• Keep your neck in line with your
spine.
• Stack your wrists under your
shoulders.
Don'ts• Let your hips sag. Keep it tight!
• Forget to count – do the same
number of reps for the same
amount of time on both sides.
Challenge: Time for 3 Sets (Per Side)
30s 1 min 2 min
2 min 3 min60s
Women:
Men:
BUTTERFLY SIT-UP
StepsLie on the ground with your knees pointed outward and the bottoms of your feet together (butterfly position).
1
Starting with your arms straight over your
head, lift your torso up to touch the
ground in front of your toes.
2
Roll back down to the starting position
and repeat until you’ve finished your reps.
3
These sit-ups work your abs while also opening
up your hips.
Dos• Exhale as you sit up, inhale as you
lower back down.
• Touch your hands past your feet as
you sit up and touch again over your
head as you return to start.
Don'ts• Rely on momentum. Instead of
swinging yourself up, concentrate on
using your abs.
• Flop back. Lower to the starting
position with control.
Challenge: Reps in One Set
25 50 100
50 10025
Women:
Men:
V-UPS
Steps
Lie on the floor with your legs straight and arms extended over your head.
1
Lift your torso and legs at the same time
as if you were trying to touch your toes.
2
As the name of the exercise suggests,
your torso and thighs should form a V.
3
This challenging ab exercise requires both
strength and flexibility.
Lower back down with control and repeat.4
Dos• Exhale as you lift up, inhale as you
lower back down.
• Keep your arms and legs as straight
as possible.
Don'ts• Use momentum. Perform this
exercise slowly and with control.
• Use bad form. If the full v-up is too
difficult for you, you can do easier
variations. For example, you can lift
one leg at a time instead of both.
Challenge: V-Ups in 1 Min
10 20 30
20 3010
Women:
Men:
BICYCLE CRUNCH
StepsLie on your back with your knees bent and feet flat on the floor. Place your fingertips behind your head, elbows open wide.
1
2 Engage your abs as you lift your feet off the
ground until your calves are parallel to the floor.
3
This classic ab exercises targets the entire core.
Lift your shoulders off the floor and twist your upper body, bringing one elbow across the body toward the opposite knee, which should be lifting up toward the chest. Keep your other leg straight.
Switch sides and repeat until your reps are done.4
Dos• Keep some space between your
chin and your chest.
• Keep your lower back pressed into
the floor.
Don'ts• Pull on your neck. Keep the
pressure behind your head gentle.
• Rotate your hips. Your legs should
move in a straight line, only your
torso should twist.
Challenge: Bicycle Crunches in 1 Min
15 30 60
30 6015
Women:
Men:
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