2. UPPER BODY EXERCISES
FRONT RAISE TO SIDE RAISE (USE EMPTY BOTTLE)
To perform the Front Raise to Side Raise, shown above.
1. Stand with your feet a comfortable distance apart. Grasp a light to moderate dumbbell or improvised dumbbell in
each hand, holding them with an overhand grip. Keep your arms straight and hold the weights at the thigh level. Keep
your back erect. (See image A)
2. Slowly raise the dumbbells straight out in front of your body until they reach the shoulder level. (See image B)
3. Slowly lower them back to the starting position. (See image A)
4. Then move your arms out to each side (you have just drawn a “T” in the air). (See image C)
5. 5. Brings your arms back into the starting position. Repeat this sequence to your desire number of repetitions.
A B C
3. UPPER BODY EXERCISES
BLACK BURNS
To perform the Black Burns, shown above.
1. Start with Lie on the floor, face down, with hands behind your back (see image A)
2. Slowly move your arms towards your head (see image C). and then back to first position slowly and
repeat.
A B C
4. UPPER BODY EXERCISES
BENT OVER YTW
To perform the Bent Over YTW, as shown below.
1. You may grab a set of dumbbells (3-5 lbs) or improvised dumbbells. First, stand with
your feet hip-width apart. Draw your shoulder blades down and back parallel with the
ground and your abs engaged, keep a slight bend in your knees as you shift forward at
your hips. keep them there during the entire movement. (see image A)
2. Raise your arms into a Y position, keeping them straight the whole time. Pause, then
slowly lower back to the starting position. (see image B) Repeat this to the suggested
number of repetitions.
3. To move on to T raises, start in the same bent-over position as you were in for Y
raises. (see image A) Raise your arms out to shoulder height in a T position, palms
facing forward. Pause, then slowly lower back to the starting position. (see image C)
Repeat this to the suggested number of repetitions.
4. Finally, for W raises, start in the same bent-over position as you were in for T raises
and Y raises. (see image A) Bend your elbows more than 90 degrees and raise your arms
to shoulder height, squeezing your shoulder blades together as you lift. At the top of
the movement, your arms should form a W. Pause, then slowly lower back to the
starting position. (see image D) Repeat this to the suggested number of repetitions.
5. UPPER BODY EXERCISES
DUMBBELL ROW (USE EMPTY BOTTLE)
To perform the Dumbbell Row, as shown above.
1. Stand with feet shoulder-width apart and hold a dumbbell in each hand.
Bend the knees slightly and bend over at the waist with your back straight. Let the dumbbells hand in front
of the body with arms fully extended. (see image A)
2. Contract your back, bend the arms, and pull both dumbbells up to your ribcage. Hold for one second in
the top position. (see image B) lower the dumbbells to the starting position. Repeat this sequence to the
suggested number of repetitions.
A B
6. MIDDLE BODY EXERCISES
REVERSE CRUNCH
To perform Reverse Crunch, shown above.
1. Start lying down with your arms by your sides. Feet flat on the floor. (see image A)
2. Raise your legs so your thighs are perpendicular to the floor and your knees bent at a 90-degree angle.
(not shown)
3. Breathe out and contract your abs to bring your knees up toward your chest and raise your hips off the
floor. (see image B) Hold for a beat in this position.
4. Then slowly lower your legs back to the starting position (step. 2)
A B
7. MIDDLE BODY EXERCISES
SIDE CRUNCH
To perform the Side Crunch, shown above.
1. Lie on your left side on an exercise mat or carpeted floor. Bent
your knees and curl slightly at the hips. Clasp your hand behind your
neck. (see image A left side)
2. Raise yourself slightly by lifting your upper torso off the floor,
contracting your waist. (see image B left side)
3. Returns to the starting position and continue the exercise for the
suggested number of repetitions.
4. Repeat the exercise on the other side of your body. Keep your
core engaged throughout the entire exercise.
8. MIDDLE BODY EXERCISES
LEG RAISE
To perform the Leg raise, as shown above.
1. Lie on a mat on the floor, face-up, legs extended. Place your hands underneath your lower back and
glutes, so your pelvis is supported. (see image A)
2. Begin to raise your legs toward the ceiling, pressing your thighs together and keeping the legs straight.
(see image B)
3. Lift until your hips are fully flexed, and you cannot go any higher with straight legs (see image C), then
lower back down and repeat
A B C
9. MIDDLE BODY EXERCISES
ALTERNATE LEG RAISE
To perform the alternate Leg raise, shown above.
1. Lie supine (on your back) on a mat or a bench. Place your hands under your buttocks to raise and
support your pelvis. (see image A) Raise both legs a little off the floor or bench. (as shown on image A, its
start with both legs raise towards the ceiling.)
2. Keeping your legs straight, raise one leg vertically into the air. Lower the same leg to the starting
position as you simultaneously raise the opposite leg vertically into the air. Keep alternating these leg
movements, raising one leg as you lower the opposite one. (see image B)
3. Repeat this sequence to the suggested number of repetitions. Breathe naturally.
A B
10. MIDDLE BODY EXERCISES
RUSSIAN TWIST
To perform the Russian twist, shown above.
1. Sit on your sit bones as you lift your feet from the floor (see image
1); for beginners, press your feet into the floor or extend them
straight out as you feel for the movement. (see image A),
2. keeping your knees bent. Elongate and straighten your spine at a
45-degree angle from the floor, creating a V shape with your torso
and thighs.
3. Reach your arms straight out in front, interlacing your fingers or
clasping your hands together
4. Use your abdominals to twist to the right, then back to center, and
then to the left. This is 1 repetition. Repeat this sequence to the
suggested number of repetitions.
11. MIDDLE BODY EXERCISES
HEEL TOUCHES
To perform Heel Touch, as shown above.
1. Lay down with your back on the ground, and your knees bent and pointed towards the ceiling. With your
arms on your side, raise your shoulders slightly off the ground. (see image A)
2. Using your abs, rotate your right hand down to your right foot and then back up. Then do the same
thing with your left hand. (see image B)
3. Alternate back and forth for the desired amount of repetitions.
A B
12. LOWER BODY EXERCISES
SQUAT
A B
To perform the Squat, as shown above.
1. Stand with your legs a comfortable distance apart, and your arms crossed over your chest. Keep your
back straight. (see image A)
2. Bent at your knees, squatting down until your thighs are just beyond parallel to the floor. Press up from
your heels and return to the starting position. (see image B)
3. Repeat this sequence to your desire number of repetitions. Concentrate on letting your thighs do all the
works.
13. LOWER BODY EXERCISES
SPLIT SQUAT
To perform the Split Squat, shown above.
1. From a standing position (see image A), take a long step forward or backward as if performing a lunge.
The heel of your back foot should be raised. (see image B)
2. Keeping your torso straight, lower slowly until your back knee almost touches the floor (see image C)
then push back up. Complete all your reps on one leg, then switch to the other.
Note: Keep your knees in line with your toes, especially on the front leg, and do not let the front knee stray
past your foot as you lower.
A B C
14. LOWER BODY EXERCISES
GOBLET LATERAL SQUAT
A B
To perform the Goblet Lateral Squat
1. Stand with your legs wide apart, toes pointing outward. Hold the kettlebell by the handle or dumbbell,
cupping the top end in both hands, vertically in front of your chest. Set your feet twice shoulder-width
apart. (see image A)
2. Shift your weight to one leg and push your hips back as you lower your body at a 90-degree angle.
Keep your other leg straight. Rise back up and repeat to the other side. (see image B)
15. LOWER BODY EXERCISES
ROMANIAN DEADLIFT (RDL) (USE EMPTY BOTTLE)
A B
To perform the Romanian Deadlift, as shown above.
1. Stand with your feet shoulder-width apart and hold the dumbbells with your palms facing inward.
Engage your core, bring your shoulder blades together, and keep your chest held high. (see image A)
2. With a slight bend in your knees, hinge at the waist with a straight back and lower the weights towards
the ground. You should feel a deep stretch in your hamstrings as your hips move backward. (see image B)
3. Now, reverse the motion as you return to the standing position and squeeze your glutes. Maintain
tightness in your core and repeat.
16. LOWER BODY EXERCISES
STEP UP
To perform the Step up, as shown above.
1. Stand facing the bench or step (a stair step or improvised bench). Keep your back straight and your core
muscle tight. (see image A)
2. Step up with your right foot, then your left foot. (see image B and C) Then step down with your right
foot, followed by the left.
3. Repeat this sequence to your desire number of repetitions. Then switch the lead leg.
A B C
