Home Exercises

Starting with feet shoulder width apart, bend both knees into a squat 2 times, then bend the 3rd time and jump at the top (squat jump.) Continue repeating 2 squats 1 squat jump.

Using dumbbells, hold one in each hand down by your sides with your palms facing out. Curl up to 90 degrees for 7 reps, then start at the top and open halfway to 90 degrees for 7 reps, then full curl for 7 reps.

Start with both arms by your side, holding a dumbbell in each hand. Reach both arms out and all the way up to the top with straight arms, then back down to starting. If you can't keep your arms straight, use a lighter weight.

Laying on your back, lift your shoulders and one knee to your chest then back down. Repeat while alternating legs until the desired number of reps is reached.

Start on your hands and toes in a push-up position on the ground. Turn your body to one side and lift one arm off the ground straight up to the ceiling, then put it back down and twist the other way lifting the other arm. Continue alternating arms until you finish the...

While laying on your back, lift shoulders and legs off the ground. Alternate lifting one leg up at a time and reach opposite toe to opposite hand. Continue alternating while reaching for your toes.

Beginning (example on left) - Don't lay all the way down. Alternate driving your knees in one at a time, keep core engaged and tight. Intermediate (middle example) - Lay on your back and alternate driving one knee in at a time to the opposite elbow, keeping core...

Using two dumbbells, lift arms to a box position so that your elbows are at a 90-degree angle, then press both dumbbells to the ceiling while straightening your arms. Bend back down to 90 degrees, turning arms so palms face you then turn back out to the press...

Lay on your belly with your arms straight up by your ears. Lift your arms and legs off the ground while keeping your arms straight and lower all the way out and around towards your butt. Lift back up to starting and do it again and keep alternating, up and...

Beginning (gram on left) - Standing with your feet apart, bend both legs into a lunge then stand back up. Intermediate (mom in middle) - Starting with your feet together, step back into a lunge or slight hop into a lunge, then stand with your feet back together....

Beginning (gram on left) - Starting with your feet together, step out to the side into a squat 2x to the right then 2x to the left. Try and stay low the entire time. Intermediate (mom in middle) - Starting with your feet together and holding a dumbbell under your...

Beginning/Intermediate (left and middle example) - Hold light/medium dumbbells and no band. Starting with your feet together, step back into a lunge then return to standing with your feet together. Keep stepping back into lunge repeatedly then switch legs. Advanced...

Start on the ground on your hands and feet with your hips in the air (pike position.) Walk hands and feet forward and back, alternating with each rep.

Beginning (gram on left) - Don't use dumbbells. Lay on belly with legs on the ground and arms up by your ears. Lift upper body and open arms up and out towards bum, then return to arms by your ears. Intermediate (mom in middle) - Don't use dumbbells or use super light...

Lay on your belly with your arms straight up by your ears and your legs straight back. Lift both arms and legs off the ground, then pull and drive elbows down to your sides while squeezing your back. Finish by straightening back up by your ears.

Beginning (left example) - Bend over and touch your hands on the ground. Walk one foot back at a time to a push-up on your knees, then walk back into standing. Intermediate (middle example) - Bend over and jump both feet back to a jack with your feet, then do a...

Beginning (my grandma on the right) - Start standing, then reach down and step out one foot at a time then stand back up and step back to a lunge. Intermediate (my mom in the middle) - Start standing, reach down jump feet back then back in to step back lunge. Advanced...

Beginning (my grandma on the left) - Don't roll back just do frog jumps in place. Intermediate (my mom in the middle) - Roll back and use hands to stand up. Don't jump at the top. Advanced (me on the right) - Roll back and drive hips up and stand up jumping at the top...

Find a curb outside or a small step in your house. Turn sideways so one foot is up on the ledge and the other one is on the ground. Jump and lift opposite knee to opposite hand, then switch and lift the other knee to hand while you continue alternating. Try to get...

Go outside and find a curb (or you can do them anywhere with a raised surface if you don't have access to a curb.) Jump to one leg into a lunge and reach opposite hand to toe, crossing your other leg behind you. Then jump to the other leg and repeat the same motion,...

Find a curb outside or even a small step somewhere in your house. Step up with one leg on the curb and drive your other knee up, then step back to a lunge, then step off to a lateral lunge, alternating between the lunge and lateral lunge.

Using a curb outside or just on the ground, get in a push-up position on the ground. Start with one knee bent with your foot up on the outside of your hand, then jump and drive your other foot up to your other hand. Continue switching and alternating your knees.

Start holding a dumbbell in each hand with both arms down by your sides, palms facing out. Curl both weights up towards body then turn palms out and do a shoulder press to the top, then reverse back down.

With your feet apart, bend over and reach towards your toes. Sit back in your hips and stretch your hamstrings, then return to start position. Bend knees into a squat and continue alternating between the two motions.

Using a chair or couch at home, place your toes or knees on the chair and your hands on the ground with your hips pointed towards the ceiling. Bend arms and drive the top of your head to the ground and back up. Continue until you reach the desired number of...

Using a chair or your couch at home, place both feet on the chair with your hands on the ground and your hips and bum down in a push-up position. Alternate lifting one hand to opposite shoulder and keep your core tight.

Beginning (gram on left) - On your knees and hands on the ground, perform a push-up. Try and keep your elbows right by your sides to focus on triceps. Intermediate (mom in middle) - Do one push-up on knees followed by one on toes, or do as many as you can on your toes...

Start on the ground on your elbows with both feet on a wall so that your body is angled down towards the ground, then alternate driving your knees to your chest.

Beginning (grandma on the left) - Holding a light dumbbell in front of you or using no weight, stand shoulder width apart. Bend legs into a squat as far as you can then return to standing. Intermediate (mom in middle) - Holding a medium weight on the back of your...

Beginning (my grandma on the left) - Sitting on a chair, place elbow on inside of knee and use a lighter weight to curl. Intermediate (my mom in the middle) - Kneeling on one knee, place elbow on the inside of your knee and use a medium weight to curl. Advanced (me on...

Using two dumbbells, start with both arms by your sides palms facing out. Curl up towards bicep then back down.

Beginning - (my grandma) Holding two lightweight dumbbells or no weight, stand with your feet shoulder width. Bend at the waist with a flat back and your knees a little bent, reach as far as you can towards your toes so it stretches your legs, then stand. Intermediate...

Using two dumbbells, (beginning - light weight, intermediate - medium weight, advanced - medium to heavy weight) bend slightly over with your back straight and bend arms with elbows up at 90 degrees. Extend both arms back to straighten them then return to bent...

Using two dumbbells (or no weight if needed,) place one on each shoulder with elbows up and out in front of you and your feet shoulder-width apart. Bend your knees into a squat then return to standing.

Beginning (gram on left) - Using no weights, step back to a lunge, then stand with your feet together, then step forward to a lunge. Intermediate (mom in middle) - Using light/medium weights, step back to a lunge, then stand with your feet together, then step forward...

Using two dumbbells, start with both arms by your sides with palms facing towards your body. Raise both arms up and out in front of you to 90 degrees then back down, then lift straight out to the sides to 90 degrees then back down. Keep repeating front to side...

Beginning (my grandma) - use no weight, squat as low as you can then stand, keep repeating. Intermediate (my mom in the middle) - use a lighter weight and squat down and up as low as you can. Advanced (me) - use a heavy DB and squat really deep and low each...

Beginning (grandma on the left) - For this exercise, you can hold a dumbbell on the top of your shoulders or use no weight. Standing on the ground, bend at the hips while keeping your back flat to 90 degrees, then stand back up. Intermediate (mom in the middle) - Hold...

Hold a dumbbell with elbows at a 90-degree angle with your palms out, then close your arms so that your palms are facing you, then move back out to starting position. Use a weight that you are able to keep your elbows at 90 degrees the whole time while moving arms...

Beginning (gram on the left) - Holding a lighter weight in your hand, start with your feet together then step out one leg and bend it into a lunge. Try and keep your other leg as straight as you can, then step back to starting position. Intermediate (mom in the...

Stand holding dumbbells in both hands right by your sides with your palms facing your body. Lift both arms out and up to 90 degrees then back down to start position.

Beginning (grandma on left) - Start feet together with one foot on a paper plate or slider and the other foot on the ground. Slide the foot on the plate out to the side while keeping your sliding leg straight and lunging the leg on the ground as deep as you can, then...

Using one dumbbell (Beginning=light weight, Intermediate=medium weight, Advanced=medium to heavy weight) start with one arm straight up by your ear. Bend at the elbow behind your head then return to starting. Keep your elbow right by your head and focus on extending...

Using one dumbbell, bend over with your back straight and lift your elbow back to 90 degrees. Straighten it back while keeping your elbow high the whole time.

Beginning (gram on left) - While holding a dumbbell with the same arm as the leg on the ground, hold onto a wall or chair with your other hand for balance. Bend and reach weight to toe kicking the other leg up and back, then return to standing. Keep your back flat and...

Beginning (on the left) - Put one foot on a slider/paper plate and your other foot on the ground. Slide back the foot on the plate to a bent leg lunge, then return to starting. Intermediate (middle) - Hold one dumbbell under your chin and slide with a straight leg....

Beginning - don't put back leg on bench and no weights, just lunge on the ground (grandma in the back), Intermediate - (my mom) leg up on bench, don't go as low each time, use light weights, Advanced - (me) leg up on bench, use heavier weights, go as deep as you can...

Start with your feet together holding a dumbbell in each hand (or no weight if needed.) Step back one leg into a lunge on an angle while keeping your hips forward. Continue alternating legs and keep your weight in the center (don't let front knee go over your...

(My grandma is beginning, my mom in the middle is intermediate, I am advanced.) Holding two dumbbells by your side and your feet together, step back one leg into a lunge. Do all reps on one leg then repeat on the other leg.

Beginning (my grandma) - using light or no weights, lift knee on the ground then step back into a lunge on the ground. (Don't use a bench or chair.) Intermediate (my mom in the middle) - use no weights or lighter weights with a low bench to step up on. Advanced (me) -...

Beginning (my grandma on the left) - Place both hands on each dumbbell or on the ground in a triangle position with the weights. Kneel on both knees, bend arms and drive chest towards the ground as far as you can. Intermediate (my mom in the middle) - Place both hands...

Using two dumbbells, start with both arms down by your sides with palms facing your body. Lift elbows/weights up towards your chin then back down to starting position.

Beginning/Intermediate (gram on the left/mom in middle) - Using no weight and starting on all fours, kick one bent leg back and out while squeezing your glute at the top of every rep. Try not to arch your back. Advanced (me on the right) - Using a dumbbell or...

Beginning/Intermediate (gram on the left/mom in middle) - Using no weight and starting on all fours, kick one bent leg out to the side, squeezing your glute at the top of every rep. Try not to arch your back. Advanced (me on the right) - Using a dumbbell or resistance...

Standing on the ground, step forward with one leg and do a lunge, then repeat using the other leg, then jump out both legs into a squat and keep repeating the three in sequence.

Beginning (gram on left) - Step one foot at a time forward to frog jump then step one foot at a time back to frog jump. Keep moving forward and back. Intermediate (mom in middle) - Perform frog jumps in place. Advanced (me on right) - Jump forward and back while doing...

Using two dumbbells, (beginning=light weight, intermediate=medium weight, advanced=heavy weight) start with both arms by your sides with thumbs up/palms facing your legs. Curl up one arm towards your body/bicep, then return to starting and switch arms, alternating on...

Beginning (gram on left) - Lay on your back and place the heel of each foot on a plate or slider. Lift hips up and slide the plates to your bum one foot at a time at a slow pace. Intermediate (mom in middle) - Lay on your back and place the heel of each foot on a...

Starting with your hands on the ground and your butt in the air, put weight on hands and lift hips and feet up in the air. Hopping side to side for the desired number of reps.

Beginning (gram on left) - Step and lift opposite knee up then step on other leg and lift the other knee up. Intermediate (mom in middle) - Slightly hop on one leg and lift the opposite knee up and hold, then switch and lift the other knee up. Advanced (me on the...

Beginning (gram on the left) - Using a pillow on the ground, alternate stepping with one foot and tapping other the foot on the pillow. Keep switching and alternating. Intermediate (mom in the middle) - Using a pillow on the ground, alternate hopping and tapping feet....

Alternate lifting your knees up and down as high as you can get them, as fast or slow as you want to go to get your heart rate up.

Using a bench, couch, or chair, step up onto it and lift the other knee at the top. Focus on pushing only through the leg on the bench to stand up.

Lay on your back on the ground, bend your knees and place both feet flat on the ground. Push through heels and lift hips up and down, focusing on squeezing your glutes at the top of every rep.

Step to the side and reach opposite hand to opposite toe, stepping back one leg into a lunge at the same time then hop and touch/lunge on the other side. Continue hopping back and forth.

Beginning (left example) - Start with both feet together and bend knees into a squat, then step one foot out to a normal/shoulder width squat. Keep alternating. Intermediate/Advanced (middle/right examples) - With your feet together, bend knees into a squat and jump...

Get on your hands and toes on the ground in a push-up position, keeping your elbows by your side and feet together. Do a close tricep push up, then jump both feet and hands apart and do a wide push up, then jump back in and keep alternating between the two.

Place both hands on a chair or something to support yourself. Place your feet back on your toes or you can drop to your knees if needed. Bend both arms keeping elbows right by your sides while driving chest to the chair, then press back up. Continue for the desired...

Beginning (gram on left) - Walk feet one at a time into chest then walk back out, then walk both feet out to the sides one at a time then back in, keep repeating. Intermediate (mom in middle) - Just perform a tuck in, driving knees into chest and back out, keep...

Start on the ground on your hands and toes in a push-up position. Jump feet out and bend arms to a push-up, then press back up and jump feet back together.

If you don't have an actual jump rope just pretend you do and still do the jump rope motion with your arms and jumping through your legs up and down, or you can use a real jump rope.

Beginning (gram on left) - Perform regular jumping jacks. Intermediate (mom in the middle) - Perform a jumping jack and then alternate lifting one knee at a time. Advanced (me on the right) - Perform jumping jack and a full tuck jump.

Find a low step, ball, or pillow to jump over. Starting on one side of the object with your feet together, bend both knees and jump over to the other side. Continue hopping side to side until you reach the desired number of reps.

Laying on your back with legs pointed straight toward the ceiling, lower legs up/down while keeping your core engaged. Try not to arch your back. Beginning (my grandma on the left) - Alternate dropping legs down one at a time with bent knees, place hands under bum for...

Start in a lunge on the ground and when you finish the lunge at the top lift your back leg and squeeze your glute to lift, then repeat, lunge to kickback.

Beginning (gram on the left) - Reach down and walk feet out one at a time then back into standing, keep repeating. Intermediate (mom in the middle) - Reach down and jump both feet back and out then back into standing. Advanced (me on the right) - Reach down and jump...

Beginning (left example) - Alternate sliding one plate/knee in at a time, or you can always use no plates and just drive your knees in one at a time. Intermediate - (middle example) - Alternate driving your knees in high and as quick as you can. Advanced (right...

Starting with your hands and toes on the ground in a push-up position, alternate driving your knees into your chest however fast or slow you want while alternating knees.

Starting with your feet together, bend both knees into a squat position. Step out to the right 2 times staying in a squat, then repeat 2 times to the left. Keep alternating 2 squats right/2 squats left and stay low the entire time (try to never stand up.)

Beginning (my grandma) - Keep both feet on the ground, don't hold a weight, and twist side to side. Intermediate (my mom in the middle) - Hold a medium weight, feet on the ground, and twisting side to side. Advanced (me) - Hold a heavier weight, feet off the ground,...

Beginning (gram on left) - Lay on your side on the ground with both knees bent and on the ground. Place one elbow down on the ground for support and reach knee up to the elbow. Keep your upper body on the ground. Intermediate (mom in middle) - Place elbow on the...

Standing on the ground, place one arm on the ground and jump both feet back and out to a push-up position with your other arm up above your head for balance, then jump both feet in and jump back to starting position.

Using a paper plate at home, place one foot on the paper plate and the other on the ground. Start with your feet together, then slide back with the foot on the plate bending the other leg into a lunge, then slide back to starting position. Focus on sliding with glute...

Beginning (my grandma on the left) - Use a pillow or ball on the ground, start on one side of the pillow then step over to the other side. Intermediate (my mom in the middle) - Use a pillow or ball on the ground, place one knee up with foot hovering over the pillow,...

Beginning (gram on the left) - With both knees on the ground and using light dumbbells or no weight, alternate lifting the weights by driving your elbow back, alternating arms each rep. Intermediate (mom in the middle) - Place one knee on the ground and use medium...

Start in a push-up position on your toes and hands on the ground. Lift one arm up by your ear then lift it out to the side. Keep alternating from front raise to side raise. (if you have a dumbbell or some weight you can lift that front to side as well.)

Beginning (grandma on the left) - perform a plank hold on both knees and elbows. Intermediate (mom in the middle) - perform a plank hold on knees or toes and hands. Advanced (me on the right) - perform a plank hold on elbows and toes, keep core tight, don't arch...

Start on the ground on your elbows and toes in a plank position. Roll onto one elbow while reaching the other arm to the ceiling, keeping your core and side tight. Then roll back to plank and repeat on the other side. Continue alternating sides for each rep.

Start on your toes and hands on the ground in a push-up position. Step one arm and leg out to the side for 2 then back to the left for 2 plank walks while keeping your core tight.

Find a paper plate or something that slides on the carpet. Place hands on the plate and knees on the ground. Slide the plate out and in, keeping your core tight and preventing your back from arching.

Start on your toes and hands in a push-up position. Slowly bend arms and lower body to the ground. Once your whole body touches the ground press back up to the top starting position.

Perform a push-up on your toes (or knees if needed), driving one knee into your elbow at the top of the push-up. Repeat this sequence while alternating knees until the desired number of reps is reached.

Stand on one leg, bend over, and reach your hand to your opposite toe, stretching your hamstring. Then stand back up and step back into a lunge. Keep alternating legs throughout the exercise.

Beginning (gram on the left) - Holding on to the wall or a chair, reach arm to one foot on the ground kicking the other leg up and back, then stand back up and step back into a lunge. Intermediate (mom in the middle) - You can hold on to something if needed for this...

Start by facing a wall and standing far enough away from it so you are leaning on your hands on the wall. Walk your hands down the wall to the ground then do a decline push up at the bottom, then walk back up to starting position.

Start on the ground on elbow and feet with your hips off the ground. Dip hip toward the ground then back up. Continue dipping down and up.

Beginning (grandma on the left) - On your side place both knees down or one knee down, hold yourself up with one elbow, dip hip up and down. Intermediate (mom in the middle) - On your side hold yourself up with elbow and put one knee down for support or on toes....

Beginning (gram on left) - lay on side, both legs on the ground, lift only one knee up towards elbow then back down, keep repeating. Intermediate/Advanced (middle and right examples) - hold side plank position, lift and crunch knee to elbow.

Beginning (my grandma on the left) - On the ground, step out one leg to the side so you are in a side lunge position then switch and touch the other leg out to the side. Intermediate (my mom in the middle) - Using a low bench or step, put one leg on the bench while...

Starting with your feet together, step one leg out to the side and bend that leg while keeping the other one straight. Step back to standing feet together, then step out the other leg to the other side. Keep alternating legs as you do the exercise.

Beginning (left example) - Start in a push-up position on your hands and toes on the ground. Walk one foot at a time in towards your right hand then back to push up position, then walk into your left hand, alternating each time. Intermediate (middle example) -...

Using a dumbbell, reach your arm down to the ground then drive elbow back and pull the dumbbell towards your hip, squeezing your back at the top. Beginning/Intermediate (left/middle examples) - Kneel on one knee to perform the rows. Advanced (right example) - Perform...

Beginning (gram on left) - Using a high chair, feet apart, arms out in front, sit down and up on the chair. Intermediate (middle) - Using a bench or lower chair, feet apart, bend both knees and sit down then stand up with one leg. Advanced (me on right) - With one leg...

Holding one dumbbell in one hand, place arm up and out at 90 degrees and press up to the ceiling then back to 90 degrees. Keep elbow at 90 degrees the whole time, then switch arms.

Beginning (gram on the left) - Lying on your back with knees bent and both feet on the ground, push through heels and lift your hips to the ceiling before coming back down. Keep lifting up and down, squeezing glutes at the top. Intermediate (mom in the middle) - Lying...

Beginning/Intermediate - Slowly roll down and up performing a sit up. If you can't go all the way down just try and go down to touch your lower back then sit up, keeping your core engaged the whole time. Advanced (me on the right) - Use dumbbell for extra...

Starting in push-up position, drive both knees and feet in towards the side of one hand then back to starting position, then jump and drive to the other hand. Continue alternating sides for each rep.

Starting with your feet together, bend both knees and hop side to side, bending and squatting each time you land.

Beginning (my grandma)/Intermediate (my mom in the middle) - Lay with your back flat and hips on the ground. Hold both dumbbells straight up to the ceiling then bend at elbows and drive weight towards the forehead, then back up to starting position. Advanced (me) -...

Using a paper plate or something that slides, place one foot on the slider and other foot on the ground. Start with your feet together, then slide the foot on the slider out while keeping your leg straight and bending the other leg into a lunge. Slide back to standing...

Place one foot up on a chair, couch, or stool and the other foot on the ground. Lunge and bend both knees then straighten your leg and hop at the top. For an easier modification don't hop just lunge down and up.

Put your back leg up on a stool, chair, or couch of some sort and place your other foot on the ground. Bend and lunge down and up, making sure you aren't letting your knee go over your toe. Keep your weight in the middle and focus on pushing through your heel on the...

Standing with your feet apart, bend knees and hold a squat position at the bottom.

Jump both feet out into a squat, then do a jumping jack, followed by a tuck jump. Continue doing all 3 in that order, squat, jack, tuck.

Beginning - (my grandma) Stand with feet apart, bend knees into a squat then stand, no jump at the top. Intermediate - (my mom in the middle) Start with your feet together then jump feet apart into a squat then return to starting position. Advanced - (me) Start feet...

Standing with your feet apart, bend knees and hold a squat position at the bottom.

Standing with your feet apart, bend knees into a squat position, pulsing at the bottom and staying low.

Beginning/Intermediate (gram on the left/mom in the middle) - I would try with no weight at first until you feel like you have correct form. Starting with your feet together, step out to a squat, return to standing with your feet together, then step back on an angle...

Beginning (gram on left) - Start standing, bend knees to a squat then lift and touch one knee with your hand. Squat then lift the other knee, alternating each time. Intermediate (middle) - Squat and lift opposite knee to opposite hand, slightly hopping. Advanced (me...

Beginning (gram on left) - Step out to squat then feet together, then step back to lunge then back together. Intermediate (mom in middle) - Start with your feet together, then jump to a squat then back together, then jump out to lunge then back together, keep...

Start on the ground with your feet apart and bend both legs into a squat. Keep legs bent (squat position) and step back one leg into a lunge, then return to squat, then lunge with the other leg, alternating keeping your legs bent and staying low the entire time.

Standing on the ground, jump both feet out into a squat then jump feet back together and drive knees to chest for a tuck jump. Continue alternating squat to tuck jump.

Using a small step or just on the ground at home, start with both feet together. Step back into a lunge at an angle, (keep hips square) then return to standing. Repeat this exercise while alternating legs.

Beginning (gram on left) - Step back lunge then lift and touch knee at the top. Intermediate (mom in middle) - Step back into a lunge then hop at the top while lifting knee. Advanced (me on right) - Reach arm to opposite toe while lifting the other leg back balancing...

Using a stool, chair, or the couch, step up with one leg and lift your knee at the top, then step off and do a frog jump on the ground.

Lift one leg straight up in front of you, then jump and lift the other leg straight out. Continue alternating legs with each kick.

Beginning (gram on the left) - Standing with your feet together, step one leg back to a lunge then back together. Keep repeating while alternating legs. Intermediate (mom in the middle) - Starting with your feet together, jump out to a lunge, then back to standing...

Standing on the ground, step back one leg to the side into a lunge and reach a hand to your toes, then jump and switch to the other side lunge. Keep alternating side to side lunges.

Lay on your belly with both palms on the ground and elbows up. Press through both hands to lift your upper body up two times, then press up to your toes and hands and perform two tricep push-ups. Keep alternating and repeating for the desired number of reps.

Beginning (gram on left) - Use a low bench, keep knees bent and stay close to the bench. Dip as low as you can then straighten back up. Intermediate (mom in middle) - Use a low bench, keep knees bent or try and straighten if you can. Dip up and down. Advanced (me on...

Bend legs and jump up tucking your knees to your chest.

Beginning (grandma on the right) - Get on your knees and elbows on the ground, walk hands up to push up position one at a time then back down to elbows. Intermediate (mom in the middle) - Walk hands up to push up position then back down to elbows, then walk feet out,...

Start in a push-up position on the ground, toes and hands, then drop to one elbow at a time, then press back up one arm at a time back to starting position on your hands, keep walking hands and elbows up up down down.

Beginning (gram on left) - Start standing, then place both knees down and hands out in front of you and perform a push up on your knees then stand back up, keep repeating. Intermediate/Advanced (mom in middle and me on right) - Start standing, reach hands down to...

Beginning - (my grandma) Holding light weight or no weight, step out and walk lunges down and back. Intermediate - (my mom in the middle) Holding one DB under your chin, step out and walk lunges down and back. Advanced - (me) Holding one dumbbell overhead, step out...

With your feet up against a wall or on the ground, place both hands on the ground so your head is towards the ground and your butt in the air. Bend your elbows and drive the top of your head to the ground then press back up. Continue pressing down and up for the...

Find a wall or put your feet up on something and place both hands on the ground with head towards the ground and butt in the air. Alternate lifting one hand to opposite shoulder then switch hands and continue alternating through the exercise.

Hands on the ground, drive hips up with weight in shoulders and hop side to side. Beginning (gram on the left) - Side step side to side or low impact hops. Intermediate (mom in the middle) - Low hops side to side. Advanced (me on the right) - Big hops side to side,...

Standing with your back against a wall, bend knees to 90 degrees with your back on the wall and hold the position for time.

Using two chairs placed side by side, start by placing one hand on each chair. With your feet back in a push-up position, perform push-ups.

Holding a dumbbell in each hand, bend over slightly with a flat back. Start with both dumbbells in front of you, then open and drive both arms back and out with elbows slightly bent. Squeeze your back at the top of every rep.