Do a variation of these exercises daily to get the most out of them. Each exercise has a specific amount for each level (Beginner, Intermediate, Advanced).
Strength
Exercises that strengthen your arms, core, and legs.
Arms
Diamond Pushups
1. Start in pushup position with body straight and place your hands flat on the ground under your chest.
2. Both hands should be touching at the thumbs and index fingers, forming a diamond with your hands.
3. Perform 10 for beginner, 15 for intermediate, or 20 for advanced when hands are connected.
Knuckle Pushups
1. Start in pushup position with body straight and make a fist with both hands on the ground.
2. Perform 10,15, or 20 while maintaining a fist on both hands.
T Pushups
1. Start in pushup position with body straight and perform a pushup.
2. At the top of the pushup, lift one arm up and extend it straight up towards the ceiling while twisting your body sideways.
3. Look up and bring foot close to the base leg and make a T-pose with your body.
4. Return to pushup position and repeat for other side. Do 5, 10, or 15.
Core
Plank
1. Start in pushup position with body straight. Lower your elbows and rest your weight on to your forearms
2. Keeping your body straight, hold this pose for 30 seconds, 1 minute, or 1 minute 30 seconds.
Inchworm Excercise
1. Start in standing position with your feet slightly spread apart.
2. Bend at the waist and touch the floor with your hands. Bend your knees if necessary
3. Walk your hands forward without moving your feet until you are in pushup position.
4. Walk your feet forward up to your hands keeping your hands planted on the floor. Bend your knees if necessary.
5. Repeat 10, 15, or 20 times
Straight Legged Sit-ups
1. Lie flat on the ground with legs extended together.
2. Pull your upper body all the way up until you are sitting up while legs are extended.
3. Slowly lower back down to the ground. Repeat 15, 20, or 25 times.
Leg Lifts
1. Lie flat on the ground while legs are extended.
2. Raise the legs together one foot above the ground and lower them to just one inch above the ground. Never actually touch the ground. Repeat 15, 20, or 25 times.
Bicycle Exercise
1. Lie on your back with your hands behind your head and lift your knees until they are perpendicular to the floor.
2. Slowly move your legs in a cycling motion kicking one leg forward while bringing in the knees of the other leg.
3. Touch your elbow to the opposite knee on each cycle. Continue for 15, 20, or 30 seconds.
Mountain Climbers
1. Start in pushup position and bring one knee to the elbow.
2. Quickly switch knees and bring the other knee to the other elbow. Repeat 20 times.
3. Touch your elbow to the opposite knee on each cycle. Continue for 30, 45 seconds, or 1 minute.
Superman Hold
1. Lying on your stomach, arms extended out in front, lift your arms and legs off the ground keeping your knees straight. Hold for 30, 45 seconds, or 1 minute.
Low Plank Pushup Hold
1. Go into pushup position.
2. Do a pushup and hold the low position for 20, 30 seconds or 1 minute.
Plank Leg Lifts
1. Go into a low plank.
2. Lift one leg up and down 15, 20, or 30 times without letting the foot touch the floor.
3. Repeat on other leg.
V-Ups
1. Lay down with your arms behind your head.
2. Use your core and lift up both your arms and legs to create a V-shape. Repeat 3, 7, or 10 times.
Legs
Air Squats
1. Stand with your feet spread apart shoulder width and toes forward. Extend your arms straight out in front.
2. Shift your body weight to the heels and bend the knees until your legs are at a 90 degree bend. Stand back up.
3. Repeat 25 times.
Step Lunges
1. Standing with your feet slightly spread apart step forward with one leg and dip the back knee down towards the ground. Keep the back straight.
2. Your front knee should not bend past your ankle and your back knee should lower just above the ground.
3. Go back to standing position and repeat with the other leg. Continue 20 times.
Hip Excercise
1. Lying on your right side extend your left leg out and up towards the ceiling as high as you can moving is up and down while keeping it straight.
2. Repeat on the other side.
Leg Lift Crawl
1. Starting on your hands and knees keep your arms straight and place them directly under your shoulders.
2. Lift your left knee and pull it to your elbow and then extend it out straight behind you.
3. Repeat with the other leg and continue 20 times.
Pistol Squats
1. Standing on one leg extend the other leg in front and bend the knee of the base leg.
2. Go as low as you can before collapsing. Stand back up on the base leg while maintaining balance and not touching the ground with the other leg.
3. Repeat 10 times and then switch to the other leg
Bulgarian Splits Squats
1. Stand 2 to 3 feet in front of a chair or flat surface with your back to the chair. Rest one foot on the chair with the instep facing down and knee pointing to the floor.
2. Bend the front knee until you feel a stretch in your thigh and then go back up. Repeat 10 times and switch legs.
Jumping Lunges
1. Start in a lunge.
2. Jump and switch legs mid-air.
3. Land in a lunge with the other leg in front.
Balance
Exercises to help increase your balance.
Ap Chagi
1. Start in front stance with front foot on the balance disk.
2. Extend the kicking leg fully leading with the ball of the foot.
3. Straighten the base leg fully.
4. Repeat 5, 10, or 15 times on each leg.
Yop Chagi
1. Using a balance disc maintain balance throughout the motion.
2. Start in front stance with front foot on balance board.
3. Extend the kicking leg fully with toes sideways leading with the arch of the foot.
4. Extend the base leg fully and turn it over 180 degrees. Arm should be extended out and parallel to kicking leg.
Double Yop
1. Using a balance disc maintain balance throughout the motion.
2. Extend the kicking leg fully with toes sideways leading with the arch of the foot (knee height)
3. Retract and then extend kicking leg again (head height)
4. Extend the base leg fully and turn it over 180nn degrees.
