Glossary

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A

B

Back Row
Standing with legs hip-width distance apart bend your knees slightly. Lean your upper body forward. Hold a weight in each hand, arms at side and palms facing in. Pull your elbows up behind your body until your arms are at a 90-degree angle at the elbow. Release to starting.

Bicep Curl
Hold a weight in each hand, arms down, and palms forward. Bending at the elbow lift the weight to your shoulders. Release weight back to starting position.

Bicycle Crunch
Lay flat on your back. Place your hands behind your head, lift your left leg straight up about 2 inches from the ground and bring your right knee up to form a 90-degree angle. As you do this pull your left shoulder away from the mat bringing your left elbow to your right knee. Make sure you don’t pull your head forward with your arms but rather keep your gaze upward and use your hand for neck support only. Now switch, pull your right elbow to your 90-degree-bent left knee and straighten your right leg to hover above the floor.

Breast-in-Show Row
Stand on left leg, loop band around right foot and hold an end in each hand. Extend right leg and arms out in front of you to start. Bend arms and draw elbows straight back (back row). Be careful not to hunch forward; keep back straight and shoulders down and back. Slowly release arms, keeping leg extended. Do reps and switch legs.

Burpees
Begin in a standing position. Drop into a squat position with your hand on the ground. Extend your feet back in one quick motion to assume the plank position. Return to the squat position in one quick motion. Jump straight into the air as high as possible. That’s one rep.

Bust a Move
Stand in a side lunge, right leg bent and right foot turned out at an angle. Place one end of a band under right foot. Bend at waist so chest points over right thigh toward floor and hold arms extended out to sides to start. In one fluid motion, pull the brand up and back, diagonally across body, as you raise torso and rotate it open. Slowly return to start. Do reps then repeat on opposite side.

Butt Kickers
Start in a standing position. Start jogging in place kicking your foot as close to your butt as you can with each step.

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C

Clamshell
Lay on your side with both knees bent at 90 degrees. Keeping your knee bent and feet together, hinge your top leg open. Lower your knee back to starting for one rep.

Cleavage Kickback
Stand on an exercise band, feet hip-width apart, holding an end in each hand. With arms down at sides, squat and bend slightly at waist, keeping back flat. Draw the band behind you, keeping arms straight, squeezing shoulder blades together and feeling chest stretch open. Slowly release arms for one rep.

Crescent Lunge with Row
Stand in crescent lunge position, one foot a large step in from of the other, the front foot flat against the floor and the knee bent 90 degrees and the back foot on tip-toes with the leg straight. Lean your chest forward slightly and with a weight in both hand, palms facing in, pull the weight straight up (back row) elbows bending behind your body.

Crunch
Lay flat on your back. Place your hands behind your head, and your feet flat on the floor. Pull your shoulders away from the mat. Make sure you don’t pull your head forward with your arms but rather keep your gaze upward and use your hand for neck support only. Lower yourself back to the mat.

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D

Dead Lift
Stand with feet a bit closer together than shoulder-width. Bend forward at the waist with a straight back, arms hanging straight down from the shoulder. Bend through your knees, then lift your chest by pulling your shoulders back and down, head in line with the rest of your body. Then straighten your legs.

Dead Lift Toe Touches
Stand with feet a bit closer together than shoulder-width. Bend forward at the waist with a straight back, arms hanging straight down from the shoulder. Bend through your knees and touch your toes, then lift your chest by pulling your shoulders back and down, head in line with the rest of your body. Lift up onto your tippy-toes.

Dog Lifts
Start in a tabletop position, hands directly below the shoulder and knees directly below the hips, tops of feet against the floor. Keeping your right knee bent lift it from the ground up to the side until it is parallel with the floor. Slowly lower it to hover above the floor. That’s one rep, do all reps then repeat on the opposite leg.

Donkey Kicks
Start in a tabletop position, hands directly below the shoulder and knees directly below the hips, tops of feet against the floor. Keeping your knee bent lift your right foot up toward the sky, lower it back to hover over the floor with control. That’s one rep, do all reps then switch legs.

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E

Elevated Bridge Lift
Lie on back with legs extended and heel resting on an elevated surface (stair step, chair, step, low table). Lift right leg straight over hip, foot flexed. Slowly lift hips off floor until body forms a straight line from left heel to shoulders. Lower body back down to floor. Do reps then switch to other leg.

Extended Squats
Stand with feet shoulder-width apart, arms by sides, squat slowly until both knees are bent 90 degrees and raise arms straight to shoulder level in front of you. Immediately rise out of squat, lift heels off floor, rising onto tiptoes, and raise arms straight overhead. Hold then release returning to squat position.

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F

Flutter
Lay flat on your stomach. Lift your legs and arms from the mat, keep your forehead against the floor. Quickly alternate lifting your right arm with your left leg, then your left arm with your right leg.

Froggy Lifts
Lay face down on your mat with your forehead to the floor. Bend your knees to 90 degrees and flex your feet. Turn your toes out slightly keeping your heels together, lift your feet straight up removing your knees from the mat.

Front Kicks
Start in a standing position. Lift your right leg straight out in front of your body until it is as close to parallel with the ground as you can lift it. Alternate legs.

Full Circle
Start in a push-up position on knees or toes with hands set wide. In one fluid, circular motion, shift weight to right arm, lower yourself to the floor, the shift weight across body to left arms and push yourself back to start. Do reps then change direction.

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G

Glute Bridge March
Lie on your back with your knees bent and your feet flat on the floor. Rest your arms on the floor at should level, with palms facing up. Raise your hips so your body forms a straight line from your shoulders to your knees. Engage your abs and lift your knee toward your chest, hold then lower. Repeat on other leg.

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H

Half-Bicep Curls
Similar to bicep curls but instead of lifting the weights all the way to your shoulders stop when your forearms are parallel to the floor and release to starting.

Hamstring Curl
Lay flat on you stomach, prop your upper body up onto your forearms. Attach ankle weights to your ankles or hold a hand weight between your feet. Slowly bend your knees, lifting the weight into the air. Carefully lower the weight toward the floor, hover above the floor, for one rep.

High Knees/Knee Ups
Start standing and begin jogging in place lifting your knees as high in front of you as possible.
Hip Bridge/Short Bridge
Lay on your back with arms by your side and feet flat against the floor, hip-width distance apart. Lift your hips from the mat until your body forms a straight line from shoulder to knee.

Hip-Thigh Raise/Leg Bridge
Lie on back with knees bent. Rest your arms on the floor at should level, with palms facing up. As you lift your hips from the form to form a straight line from shoulders to hips, extend on leg in the air. Hold, then lower foot flat to floor and switch to the opposite leg.

Hulk Flex
Take a 5- to 15-pound weight in each hand. Bend your elbows slightly, pulling weights up about belly-button level. Keeping your elbows bent at the same angle, rotate your entire arm out at the shoulder. You should look like a body builder, flexing.

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I

Inner Thigh Raise
Lying on your side pull your top leg forward into a 90-degree angle with knee resting on the floor. Lift the bottom leg a couple of inches and then lower it back to hover just above the floor. That’s one rep.

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J

Jog-in-place
Pretty self explanatory, jog… but do it in place.

Jumping Jacks
Starting standing with feet together and arms straight by your sides. Jump up and spread your arms and legs wide as you land. Jump up again to return to center.

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K

Knee Ups/High Knees
Start standing and begin jogging in place lifting your knees as high as possible.

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L

Leg Bridge/Hip-Thigh Raise
Lie on back with knees bent. Rest your arms on the floor at shoulder level, with palms facing up. As you lift your hips from the form to form a straight line from shoulders to hips, extend on leg in the air. Hold, then lower foot flat to floor and switch to the opposite leg.

Leg Circles
Lie down on your side, hip on the floor, and prop yourself up on your forearm. Lift your top leg in a circle toward the front, up, back then down. Do the required number of reps then switch to your other side. Leg Lift/Raise
Lie down on your side, hip on the floor, and prop yourself up on your forearm. Lift your top leg straight up into the air. Lower it back down without touching your bottom leg. Repeat.

Lunge
Take a big step forward with your left foot, bend your knees and lower your body until both legs form 90-degree angles. Push off with your left foot and stand back up. Do reps, and then repeat on other leg.

Lunge with Rotation
Grab a 5- to 15-pound dumbbell with both hands. Stand with feet hip-width distance apart and your arms straight out. Lunge forward by taking a big step forward with your left foot and, engaging your abs twist your torso to the left as you bend your knees and lower your body until both legs form 90-degree angles. Twist back to center, push off with your left foot and stand back up. Do reps, and then repeat on other leg.

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M

Mountain Climbers
Begin in a push-up position on the hands and toes. Bring the right knee in towards the chest, resting the foot on the floor. Jump up and switch feet in the air, bringing the left foot in and the right foot back. Switch back, that’s one rep.

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N

O

P

Perky Pike
Start in an inverted-V pike position, hands and feet on floor, butt lifted high, to start. Lower left forearm to floor, then lower right forearm to floor. Straighten left elbow the right elbow, to return to start for one rep. Do reps then reverse order.

Plank
Set-up the top of a push-up position with your hands directly below your shoulder. A variation of this is to rest on your forearms with elbows directly beneath shoulders. Hold your body completely straight by engaging your abs. If you can’t hold the plank for the full duration, work up to it. Form is more important the length of time: don’t drop your hips or raise your butt.

Plank with Arm Lift
Get in plank position, with your body in a straight line. Engage your abs and shift weight into one arm. Extend the opposite arm in front of you and hold.

Plie
With hand on your hips, stand with feet facing toward opposite walls in a wide stance. bend you knees to a 90 degree angle keeping your back straight and your entire body in a single plane. Don't let your knees extend over your toes; if they do, make your stance wider. Straighten your legs to the starting position and repeat.

Plie Jump
Starting from a wide stance turn your toes to face out. Bend your knees then pressing up from your toes jump straight up. As you land bend your knees again.

Push-up
Lay on your belly with hand flat on the floor on either side, forearms perpendicular to the floor. Stiffen body and literally push yourself away from the ground, hinging at the toes. When arms are straight hold and with control release your body, hover above the ground and repeat.

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Q

Quad Lift
Sit with leg straight out in front of you, back straight. Place your hand on either side of your hips. Keeping your leg straight lift your right leg, lower it back to the floor, then lift your left leg, lower it. That’s one rep.

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R

Reverse Crunches
Lay flat on your back, with your arms at your side. Use your arms to support your body, curve your back as you lift your legs, butt and lower back into the air. Pull your legs close to your chest, then using your ab muscles lift them straight into the air again.

Reverse Lunge with Single-Arm Press
Grab a 5- to 15-pound dumbbell in left hand and hold it next to your left shoulder, palm facing in. Lunge backward with your left foot and lower your body until your knees are bent 90 degrees while pressing the dumbbell directly over your shoulder (shoulder press) without bending or leaning at the waist. Lower the weight back to the starting position and you push back into standing. Do reps then repeat on the right side.

Reverse/Rear Lunge
Lunge backward by taking a big step backward with your left foot, bend your knees and lower your body until both legs form 90-degree angles. Push off with your left foot and stand back up. Do reps, and then repeat on other leg.

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S

Sag Stopper
Start in a lunge with a band looped under back foot. Hold an end in each hand buy shoulders, arms bent and parallel to the floor, elbows behind you. Press arms straight out to front, level with shoulders. Slowly and with control, bring arms back to start so you feel chest stretch open. Do reps then repeat on opposite side.

Short Bridge/Hip Bridge
Lay on your back with arms by your side and feet flat against the floor, hip-width distance apart. Lift your hips from the mat until your body forms a straight line from shoulder to knee.

Shoulder Press
Hold a weight in each hand above your shoulders, next to your ears. With palms facing in life the weights straight up until your arms are straight directly over your shoulders. Release to starting position.

Side Kick
Start in a tabletop position, hands directly below the shoulder and knees directly below the hips, tops of feet against the floor. Lift your right leg so it is extended straight back from your body. Slowly bring it around so that it is perpendicular to your body and parallel to the floor. Return it to straight behind you for one rep. Do reps then repeat on opposite leg.

Side Lunge
Stand with feet together and hands on hips. Take one large step to the right and keeping the left leg straight bend the right leg, lowering yourself toward the ground. Stand back up and bring your right foot back to touch the left. Then repeat on the left side.

Side Plank
Lie on your side with your legs straight. Prop yourself up with your hand directly below your shoulder (or on your forearm with your elbow directly below your shoulder). Your body should form a diagonal line with your feet stacked on top of each other. If you can’t hold the plank for the full duration, work up to it. Form is more important the length of time: be sure your hips and knees stay of the floor.

Side Plank with Rotation
In the side plank position, engage your abs and reach your hand toward the ceiling. Slowly tuck this arm under your body and twist forward until your torso is almost parallel to the floor. Return to side plank.

Single-leg Squats
Stand with feet hip width distance apart then move one foot about one step forward. Place your hands on your hips. Keeping your front leg straight, lower yourself by bending your back leg. Do the required number of repetitions then switch legs. Variation: Cross one leg over the other either making your legs form a figure four or by wrapping your leg over and around and touching your top legs toes to your bottom legs calf before completing the squat.

Sit-ups
Start by lying on your back on the floor, cross your arms over your chest or place hands behind head or neck. With feet flat against the floor and knees bent, lift upper and lower vertebrae from the floor. Lower back to the floor with control. That’s one rep.

Ski Jumps/Moguls/Hops
Starting in a standing position with knees slightly bent and chest forward, quickly jump from side to side over an imaginary line. Land each time with feet hip-width distance apart. When you land where you began (2 jumps) that’s one rep.

Squat
Stand with feet shoulder-width apart, arms by sides, bend your knees slowly until your upper legs are parallel with the floor and raise arms straight to shoulder level in front of you. Your chest should be slightly forward and your knees should not extend past your toes. Immediately return to standing with arms by side.

Squat Dip
Stand two feet from front of chair or other elevated surface, facing away, feet hip-width apart, hands on hips. Lift leg and place top of foot on surface behind you. Lower into a single-leg squat, keeping right knee behind right toes and dipping left knee toward the floor, straighten right leg to stand. Do reps then switch legs.

Squat Jumps
Stand with feet shoulder-width apart, arms by sides, squat slowly until both knees are bent 90 degrees and raise arms straight to shoulder level in front of you. Jump straight up as high as you can landing back in a squat.

Star Jumps
Stand with feet hip-width apart. Squat down and jump up as high as you can. In midair spread your arms and legs wide. As you land in the starting position bend your knees.

Static Lunge
Begin with right leg one large step in front of the left leg. Lower your body until both knees from a 90-degree angle. Don’t touch your back knee to the ground. Lift yourself out of the lunge. Do reps then switch to left leg.

Step Kick-back
Stand facing an elevated stable surface (chair, stair step, step low table) feet hip-width apart, hands on hips. Step onto surface with right foot and lift bent knee to hip level in front of you. Hinge forward slightly from waist and kick left leg behind you. Bring knee back to hip level as you straighten up. Lower left foot to floor and lunge right leg behind you. That’s one rep, repeat reps then switch legs.

Superwoman Slide
Start in a push-up position, hands directly under shoulders, resting on paper or plastic plates (for carpet) or washcloths (on wood or linoleum) as gliders. Keeping arms straight, slowly slide them out in front of you in a V shape to lower chest toward floor. Hover above floor if possible, and then rest on floor. Bend arms to slide hands under shoulders and push up to start.

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T

Toe Touches
Begin with feet about hip width distance apart, standing up straight. Bend at the waist, keeping your knees straight, reach your fingertips of your right hand toward the toes of your left foot and stretch your left hand upward. Return to standing position then switch sides. That’s one rep. Tree Twist
Stand on tiptoes, feet together, a couple of feet behind a chair or other belly button level stable item you can hold onto. Place hands on chair (or other item) and keeping back flat, hinge forward from waist and lift bent left knee to hip level in front of you, left foot by right knee. Keeping upper body still and left foot by right knee, slowly bring left knee directly out to side, slowly return knee to center. Do reps on tiptoes then switch legs.

Triangle Pushup
Do a push-up but instead of placing hand outside of your body, move them in under your chest with index finger and thumb touching to form a triangle.

Tricep Dip
Find an elevated surface such as a step, a coffee table over a chair. Place your palms on the surface directly behind your body. Hold yourself up and gently lower yourself down using your arms. When your arms make a 90-degree angle behind you lift yourself back up to the starting position.

Tricep Extension
Hold one 10- to 15- pound weight in both hands. Place it behind your head and with control lift it over your head.

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U

V

V-Lift/Raise/Ups
Hold a weight in each hand, arms at your side with palms facing in. Lift with straight arms and open them into a v-shape until arms are parallel with the floor. Hold then carefully release to starting position.

V-Sit
Start by sitting with your legs extended in front of you, toes pointed, hands resting by your hips. Slowly hinge your body backward by lifting your legs off the ground, keeping them straight and toes pointed. Lift your arms so they are parallel to the ground. You should be balanced on your butt, with your body forming a “V” from your toes to your head.

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W

Wall Sit
Press your back against a wall. Keep back flat against the wall slide down until knees are bent at a 90-degree angle. Hold.

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X

X-Raise
Stand with feet hip-with distance apart, the end of a band under each foot. Hold the other end in the opposite hand so band crisscross in front of you, hands at sides. Bend knees and squat extending arms out slightly to sides. As you straighten legs to stand, simultaneously reach up and out. Return to squat.

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Y

Z

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