Feet on the floor reach down while bringing one leg up. Can be done with or without weights. 5 on each leg.

Spider Man

Start in a plank, bring left foot up even with hands and reach the left hand toward the ceiling. Hold for 5 sec. Return left hand to floor and raise right arm to the ceiling. Hold for 5 sec. Repeat on other foot. Finish with pigeon stretch on both legs as shown.

Prone Cobra

Lay on the ground. Hands by shoulders and lift.

Plank Jacks

Start in a plank position. Jump feet out wide and then return to plank.

Mountain Climbers

Start in a plank position, bring left knee to left elbow and then right knee to right elbow.

Leg lifts

Go up to 45 degrees, hold for 3 sec, back down to floor.


Can be done on feet or knees as long as the back stays straight and go all the way to the floor.