No Weights - No Problem

Exercises you can do with
your students – FREE!

Bicycle Kicks
1. Lay on your back with legs up,
bent at 90 degrees.
2. Bring your right left up to your
left elbow.
3. Turn and bring your left leg up
to your right elbow.

Bird Dog Crunches
1. Begin on hands and knees.
2. Lift left leg up while lifting right arm.
3. Return to resting position.
4. Lift right leg up while simultaneously lifting left
arm.

Flutter kicks (Scissor Crunches)
1. Begin on back, place hands below
buttocks and hold legs six inches
off ground.
2. Make small scissor kicks by
moving legs up and down
oppositely.
3. Count each time your right legs is
above the left as 1 (one).
4. Count to ten.

1. Stretch your legs out in front of you, with
your knees fully extended. Keep your arms
at your sides, palms facing down on the
floor.
2. Bring your knees toward your chest, then
extend your legs again, keeping your feet
off the floor, to return to the start
position.
3. That’s one rep. Complete 10 to 50 reps.
Knee Crunches

In-and-Out Crunches
1. Begin on your back with your hips
bent at a 90 degree angle.
2. For the first position, bend your
knees at 90 degrees (parallel to the
floor) and reach your arms up to
touch your knees.
3. Next, straighten your knees out and
bend your hips at a 45 degree angle
while stretching your arms out.
4. Return to first position and repeat.

Oblique V-Up
1. Begin on your side with head off the
floor, arms crossed, and one leg
resting on top of the other.
2. Lift both legs up off the floor, still
in contact with each other, and
crunch abdominals by bringing
shoulder towards legs.
3. Return back to resting position.
4. Repeat on opposite side of body.

Obliques Crunch
1. Begin in a sit up position with legs up,
arms behind your head, and knees bent
at 90 degrees.
2. Reach right arm towards the outside of
your left knee.
4. Reach left arm towards the outside of
your right knee.
5. Return to resting position and repeat.

Seated Crunches
1. Begin sitting on an elevated surface with knees almost
touching your chest.
2.Extend legs and lean back without letting your feet touch
the ground.
3.Bring knees back up and repeat.

Seated Russian Twists With Leg Cycle
1. Begin sitting up straight on
the floor.
2. Bend knee and hold it slightly
above the ground while
twisting your abdomen beyond
your right leg.
3. Put your right leg down and
bend your left leg then twist
your abdomen past your left
leg.
4. Repeat.

Toe Tap Crunches
1. Begin laying flat on your back with
arms spread out making your body a
“T”.
2. Lift your right leg straight up and lift
your abdomen up to reach your toes
with your left arm.
4. Lift left leg up and reach for it with
your right arm.

V-Up
1. Begin laying flat with arms
extended on the floor over your
head.
2.Lift legs and arms up so your
body is crunched in a “V” shape.
3.Return to resting positon and
repeat.

Basic Lunge
1. Begin in a neutral standing position.
2. Squat down with one leg forward, knee
bent at a 90 degree angle, and the
other leg behind you, knee also bent
at a 90 degree angle.
4. Squat again with opposite leg in front.

Lunge Cross Over – Side-to-Side
2.Hop to the right leaning your body
towards your right leg and letting your
left leg stay stretched out, you should
be in a semi-squatting position.
3.Jump to the left side and do the same
thing.

Lunge – Each and Reverse Twist
1. Perform a basic lunge.
2.While holding the lunge
positon, twist abdomen towards
whichever leg is in front.
3.Return to resting position.
4.Lunge with opposite leg and
twist to that same side.

Pulse Lunge
1. Begin standing with one leg
slightly in front of the other.
2.Squat into a lunge position and
pulse at least 3 times back into
that position.
4.Repeat with opposite leg forward.

Lunge to Side with Floor Touch
2. Squat down, not in a lunge, but lean over
one leg.
3. The leg you lean over should be bent at
90 degrees angled slightly outwards.
4. The opposite leg should be stretched out
away from your body.
5. Return to resting position and repeat with
opposite leg.

Lunge – Step Back
1. Begin standing with one foot in
front of the other, the back foot
should be farther away than the
front from your body.
2.Squat down and then return to
resting position.
3.Repeat with opposite leg.

Lunge with Twist and Touch Floor
1. Begin standing with arms
outstretched beside you.
2.Lunge back with your left leg,
twisting your abdomen towards the
right side while reaching your right
hand until you touch your left foot.
4.Repeat with opposite legs and arms.

Plank Front – Basic
1. Hold a front plank position (facing the floor, propped up on your two
elbows or hands, and two feet not allowing your legs or core to touch the
floor).
2. Hold front plank as long as desired.
On Hands On Elbows

Elbow Plank With Donkey Kick
1. From elbow plank position, bend your right knee, flex your heel, and press
your foot up toward the ceiling without moving your pelvis.
2. Lower the bent leg slightly, and repeat for a total of 15 to 20 repetitions.
3. Then switch sides. Do three sets on each leg.

1. Begin in plank position with your feet together. Keep your upper body stable and engage
your abs.
2. Begin doing jumping jacks with your legs. Hop them wide, then hop them together. Jump as
quickly as you want.
3. Do a total of 30 jumping jacks, which counts as one set.
4. Then complete two more sets.
Plank Jacks

Two-Point Plank
1. Start in a plank position. Cheat your right leg toward your center line, and lift your left leg off the
ground so your heel is even with your pelvis.
2. Keeping your torso steady, reach your right arm forward. Really brace through the abs by pulling your
navel to your spine. Hold this position for 10 seconds.
3. Keeping your torso stable, bring your right elbow to your left knee under your body. Do not round your
back or twist your spine, and keep your pelvis down. Then reach the arm and leg out and away from
each other. This counts as one rep.
4. Do three sets of five to seven reps on each side.

1. Begin in a front plank
position.
2.Drop your right hip, but
don’t let it touch the floor.
3.Return to front plank
position and switch hips.
4.Return to plank position.
Hip Drop To Side Plank

Plank Leg Raises
1. Begin in a front plank positon.
2. Lift one leg up off the ground.
3. Return to front plank position.
4. Lift the opposite leg off the ground then repeat.
5. Do 10 lifts on one side, and then switch legs.

Plank to Push Up
1. Come into plank position with your arms and legs
straight.
2. Beginning with the right side first, lower your elbow
to the floor where your hand was. Then lower your
left elbow to the floor where your left hand was (now
you are in elbow plank, with your forearms parallel).
3. Then come back into the starting plank position onto
your right hand and then back onto your left. This
completes one rep.
4. Perform 10 reps starting with your right elbow. Then
reverse directions by bringing your left elbow down
first for an additional 10 reps.

Plank with Shoulder Tap
1. Begin in a plank position.
2. Lift left arm and tap right
shoulder.
4. Lift right arm and tap left
shoulder.
5. Return to resting position and
repeat.

Plank – Spread Eagle
1. This is similar to a normal
plank position except that
the arms and farther
spread out and the legs are
split.
2.Hold position as long as
desired.

Spiderman Plank
1. Start in an elbow or full plank.
2. Draw one knee to the outside
shoulder.
3. Return to plank and repeat while
alternating sides.

Lateral Plank Walk
1. Begin in the plank position with your hands underneath your shoulders and your body in one straight
line.
2. Simultaneously cross your right hand toward the left as you step your left foot out to the left.
3. Then simultaneously step your left hand and right foot to the left, returning to the plank position.
Your hands move together as your feet step apart.
4. Take two more steps in this direction, keeping your abs pulled toward your spine and your pelvis level.
This completes one rep.
5. Reverse directions, taking three steps the right.
6. Do 15 reps in each direction to complete one set.

Basic Side Plank
1. Hold a side plank position – lay on your side with only your elbow (or hand)
and foot supporting your weight and your core and legs not touching the
floor.
2. Hold this position as long as desired.

Plank Arm and Leg Up and Down
1. Begin in a side plank position (propped up on your elbows and the side of your feet without
letting your core touch the ground).
2. If you’re on your right side, lift your left arm straight up and left leg up as far as possible.
3. Return to side plank position.
4. Repeat as desired and switch sides.

Side Plank Hip Raises
1. Begin in a side plank position
with your hips resting on the
floor.
2.Lift your hips up off the floor
several times.
3.Switch sides.

Side Plank with Alternating Leg Raise
1. Get into a side plank with your hand directly
under your shoulder and your bottom leg
slightly in front of your top leg.
2. Then slowly kick your bottom leg forward as
far as you can.
3. Tap the toes of your bottom foot with your
top hand, then repeat with your top leg.
4. That's one rep. Do 15, then switch to the
other side to complete one set.

1. Start in a plank position with your
right hand resting on a dumbbell.
2. Row the weight to your chest .
3. Pause, then straighten your elbow
until your forearm is parallel to the
floor.
4. Pause, then reverse the movement
to return to start.
5. That's one rep. Complete all reps,
then switch sides and repeat.
Plank Row & Kickback

1. Start in a plank position with your
right hand on a dumbbell.
2. Extend your right arm straight out in
front to shoulder height, keeping
your hips parallel to the floor.
3. Lower slowly back to start.
4. That's one rep. Do all reps, then
switch sides and repeat.
Plank with Front Raise

1. Start in a plank position. Bend your right
knee toward your left elbow.
2. Pause, then return to plank, keeping your
right foot raised a few inches off the
floor. Then angle your right leg out to the
side while keeping it extended.
3. Pause, then reverse the movement to
return to start.
4. Repeat on the other side. That's one rep.
Mobility Plank – Knee-to-Elbow

Plank Side Crunch - #1
1. Lie on left side with left hand on floor
beneath left shoulder, right fingers
behind head; let inside of right foot
rest on floor in front of left foot.
2. Tighten abs; push into left hand to lift
body so it forms a diagonal line from
head to heels.
3. Crunch forward and down, bringing
right elbow to left elbow; return to
starting position.
4. Do 10 reps; switch sides and repeat.

1. Begin in a side elbow plank with your left
elbow down and your right hand behind your
head.
2. Keeping your torso stable and your waist
lifted, bring your right leg up toward your
shoulder to lightly tap your right elbow.
3. Lengthen your right leg back to the starting
position to complete one rep.
4. Do 10 reps on each side to complete a set. Do
three complete sets.
Plank Side Crunch - #2

Reverse Plank with Leg Raises
1. Begin in a reverse plank position (your
back facing the ground and your body
being supported by your hands and feet).
2. Lift your right leg up as high as possible
while keeping it flexed.
3. Return to the resting position.
4. Lift your left leg up as high as possible
while keeping it flexed.

Push Up on Chair
1. Begin in a pushup position, but
place both of your feet on top
of a chair that is about shoulder
height while you’re in the pushup
position (You can use other
heights, but this size is easiest).
2. Do as many push ups as desired.

Push Up “T”
1. Begin in a pushup position.
2.Do a push up.
3.When you come back up, lift your
right hand all the way up so that
you assume a side plank position.
4.Return to resting position and
repeat but lift the left hand
instead.

Single-Leg Raised Push Up
1. Begin in a push up position.
2. Lift your right leg.
3. Do a push up.
5. Repeat with left leg.

Negative Push Ups
1.Begin in a normal push up
position.
2.Lower yourself down very
slowly (count to 10) until
you’re almost touching the
ground.
3.Push yourself back up and
repeat.

Diamond Push Up
1. Begin in a push up
position.
2.Place your two hand
together as “L”s
creating a diamond
shape.
3.Do as many push ups a
desired.

Lateral Push Up
2.Spread your left arm out far
towards the left.
3.Bring your left foot towards
the left as well.
4.Bring your right side closer to
your left so you’re in a normal
push up position again.

1. Begin in the push up position.
2.Move your right hand above your left hand (closer to your head).
3.Do a push up.
4.Return to resting position and switch the hand that is staggered.
Staggered Hand Push Up

Dive Bomber Push Ups
2.Life your buttocks up until your
body creates an upside down “V”.
3.Begin to shift your weight
forward so your face is heading
towards the ground.
4.Just before your nose touches
the floor, begin to arch your
back into more of a “U” position.

Slider Push Up
1.Begin in a push up position.
2.Slide your hands out and away
from your body into a “V” shape
as you begin to go down.
3.Push yourself back up and repeat
as desired.

Outside Leg Kick Push Up
1. Begin in a normal push up position.
2. Lift your right leg up towards your right elbow so
that it taps the back of your elbow.
4. Repeat with left leg and elbow.

Inch-Worm Push Up
1. Begin with your body in an upside down “V” position.
2.Walk forward with your hands, keeping your feet stationary,
until you’re in a pushup position.
3.Walk forward with your feet only until you assume an upside
down “V” position again.

Monkey Push Ups
1. Begin in a normal push up
position.
2.Bring your right knee up to
your right elbow.
3.Do a push up in that position.
5.Repeat with left knee and
elbow.

Corkscrew Push Up
2.Lift your right leg up off the
ground.
3.Bring your right hip down
towards the ground while
tucking your right knee in
beneath you.
5.Repeat with left leg.

Planche Push Ups
1. Begin in a push up position, but face
the fingers of your hands back
towards you so that your thumbs are
facing outwards instead of inwards
towards each other.
2. Bend your elbows and lower yourself
down into a push up.
3. Push yourself back up and repeat as
desired.

Air Squat
1. Begin in a neutral standing position (arms
down and feet shoulder length apart).
2. Bend your knees and bend your hips as if
you’re sitting in a chair.
3. Lower yourself so your hips are parallel
with your knees.
4. Lift yourself back up using your legs and
repeat as desired.

Body Weight Jump Squat
2.Squat down with hands above your
head.
3.When you come back up, jump off
the ground.
4.Repeat as desired.

Pistol Squat
1. Begin in a neutral standing
position.
2.Lift your right leg up and
squat.
3.Use your legs to lift yourself
back up and switch legs.

Wall Sit
1. Lean your back against a wall and bend
your hips at a 90 degree angle from
your torso.
2.Make sure your knees are at a 90
degree angle from your hips and hold
the position as long as desired.

Jumping Jack Cross
1. Begin with arms straight out from your
sides and feet shoulder-length apart.
2. Jump to cross your legs, right in front of
left, and arms, right on top of left.
4. Cross legs and arms so that the left arm
and leg are in front of above, respectively.
5. Return to resting positon and repeat.

Jumping Jack Hop
2.Jump up off the ground while
splitting your legs and throwing your
arms up to clap above your head.
3.Jump once again to return to resting
position.

Jumping Jack Squat
1. Begin in a neutral standing position
(arms down and feet shoulder length
apart).
2.Jump into a squat (feet spread farther
apart) with hands thrown straight up.
3.Return to resting position and repeat.

Superman
1. Begin laying face down on your
stomach.
2.Lift up only your legs as high as
your quads and your chest.
3.Hold the position as long as
desired.

Basic Burpee
2. Crouch down and drop into a pushup position.
3. Do one push up.
4. Jump back into a crouching position.
5. Jump up off the ground and repeat.

1. Unlike the Basic Burpee, you won’t jump your feet back
into a plank. You will want to jump your feet back so you
are in more of a crawling position with your knees bent.
2. From this bent-knee position, kick one leg under your body
and through as you lift the opposite hand to “sit through.”
Then bring the leg back under your body as you lower your
hand back down and sit through on the other side. You will
again kick the leg under your body and through as you lift
your opposite hand. You want to rotate all the way through
so you could actually sit if you lost your balance.
3. Once you’ve performed a sit thru to both sides, jump your
feet back into your hands and come to standing. Jump up
off the ground at the top and then repeat the movement.
4. Move quickly, rotating open and sitting all the way through
on each sit thru.
Burpee – Sit-Thru

1. To do the Jack Burpee, start standing with your feet together. Then bend over and place your hands on
the ground as you jump your feet back into a high plank position with your feet together.
2. From that high plank position, jump your feet out wide then back together. Then jump your feet into
your hands and come up to standing.
3. At the top, perform either a basic jumping jack or a plyometric jumping jack, leaving the ground as you
spread your legs and swing your arms up to the side and overhead.
4. The quicker you do the movement and the bigger and higher your plyo jumping jack is at the top, the
harder the move will be.
Jack Burpee

1. To do the Renegade Row to Press Burpee, start standing, holding dumbbells down by your sides.
2. Then bend over (while squatting down) to place the weights on the ground and jump your feet back into
a plank position. When you jump your feet back, jump them out a bit wider for more support.
3. From the plank position, row one dumbbell up to your side, driving your elbow down and back toward the
ceiling. Lower the weight down and row the other dumbbell up. Make sure not to shrug your shoulders
as you row. You want to feel your back working.
4. Also, fight the urge to rotate open as you row. Keep your body in a nice straight line from your head to
your heals. Really focus on squeezing your glutes.
5. Once you’ve performed a row on both sides, jump your feet up to your hands and stand up, bringing the
weights up to your shoulders as you come to standing. Press the dumbbells overhead, keeping your core
tight so you don’t feel this in your low back.
6. Lower the weights back down and repeat the movement.
Renegade Row to Press Burpee

PART 8 – Warm Ups
What Is a Dynamic Warm-Up?
A dynamic warm-up uses stretches that are "dynamic," meaning you are moving as you stretch. For decades, static
stretching, which requires holding a stretch for 10 or more seconds while motionless, was the most popular type of
warm-up for athletes.
Dynamic stretching is ideal as the core of a warm-up routine for several reasons:
1. It activates muscles you will use during your workout. For example, a lunge with a twist is a dynamic stretching
exercise that engages your hips, legs, and core muscles. Whether you are doing weighted lunges in the gym, or
lunging for a soccer ball, the muscles involved have already been engaged during your warm-up.
2. Dynamic stretching improves range of motion . So if you feel like you can barely bend over to tie your shoes after a
long day at work, a dynamic warm-up routine can help you feel more limber.
3. Dynamic stretches improve body awareness. If you don't warm-up and hop into a soccer game, it may take a while
for your body to perform optimally. Moving as you stretch challenges your balance and coordination; skills that could
help your performance.
4. Warming up in motion enhances muscular performance and power. Studies reveal dynamic stretching before a
workout can help you lift more weight and increase overall athletic performance compared to no stretching or static
stretching . If you are trying to get stronger, build more muscle, or simply perform better, a dynamic warm-up
routine is likely your best bet.

Butt Kicks
1.Jog on the spot.
2.Throw your legs back as
you job so that your feet
lightly hit your buttocks.
3.Alternate feet as you jog.

Knee-to-Chest
1.Jog on the spot.
2.Bring your knees up as high
as you can alternatively as
you jog.

Globe Jumps
1. Use a cross drawn on the floor for
this exercise.
2.Stand inside one of the open boxes
that the cross makes and jump,
with both feet, to each box around
the cross.
4 jumps = 1 rep

Leg Kick Into Single Leg Pike Press
1. Start on all fours, hands and knees
shoulder-width, toes tucked. Lift hips to
come into Downward Dog; lift right leg up
and back.
2. Move body forward and down into plank
with leg raised; bend right knee.
3. Bring it forward toward chest, out to side,
then forward to meet right elbow.
4. Straighten leg, return to Downward Dog;
that’s 1 rep.
5. Do 10 reps; switch sides and repeat.

Walking High Kicks
1. Stand tall with arms hanging at your
sides.
2. Keeping your knee straight, kick your
right leg up—reaching with your left
arm out to meet it—as you
simultaneously take a step forward.
3. As soon as your right foot touches the
floor, repeat the movement with your
left leg and right arm. Alternate back
and forth.

Mountain Climbers
1. Begin in a pushup position.
2. Bring your right knee up towards
your chest and return to the resting
position.
3. Repeat with the opposite knee to
chest.
4. Do these continuously and quickly.

One-Arm Mountain Climbers
1. Bend knees and place left hand on floor
below center chest; come onto balls of
feet.
2. Step right foot forward; extend left leg
back.
3. Keeping upper body still, alternate leg
positions, landing on both forefeet
simultaneously; let right arm move back
and forth naturally.
4. Continue for 30 seconds, then switch
arms and repeat.

Forward-and-Back Leg Swings
1. Stand tall and hold on to a sturdy object with
your left hand. Brace your core.
2. Keeping your right knee straight, swing your
right leg forward as high as you comfortably
can.
3. Swing your right leg backward as far as you
can. That's one rep. Swing back and forth
continuously.
4. Complete all your reps, then do the same with
your left leg.

Lateral Leg Swing
1. Stand tall.
2. Allow the leg to be “loose” in
the hip socket.
3.Swing one leg front to back
10x.
4.Repeat on other leg.
5.Then swing leg laterally, out
and across the midline of the
body, 10x each side.

One Leg-to-Ground Touch
1. Begin in neutral standing position
with right arm stretched out in
front of you.
2.Holding that position, simply bend
your torso 90 degrees while lifting
your right leg up to be parallel
with the floor.
3.Return to resting position and
repeat with left leg and arm.

Wall Walks
Stance: Chest on the floor with feet
against the wall.
1. Press body off of floor.
2. Simultaneously walk hands toward the
wall while walking feet up the wall.
3. Come to a reverse handstand position
with feet still against wall.
4. Return to the floor by simultaneously
walking feet down the wall and hands
away from the wall.
5. Return chest to floor.

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