MEDICINE BALL OVERHEAD TRICEPS EXTENSION The Medicine Ball  Overhead Triceps Extension is an upper body exercise that can be performed standing or seated on a bench in the upright position. Start lying on your back holding the medicine ball with both hands up over head. From the start position, slowly lower the medicine ball down [...]

DUMBBELL CRUNCHES Start on your back with your feet on the ground and hands holding the dumbbell above you. Leading with your chin up, contract your abs and push the dumbbell up towards the ceiling. Come up as high as you can without lifting your hips off the ground and keeping your chin up with [...]

BALL SWIMMERS Swimmers are a basic lower back strengthening exercise that is very beneficial—especially if you have lower back pain. A majority of lower back issues is due to a lack of strength in the lower back muscles, therefore an exercise like swimmers can help alleviate back pain. Start lying on top of a physio-ball, [...]

DUMBBELL-BENCH WORKOUT 3 (ADVANCED) The advanced version of the Dumbbell-Bench Workout 3 adds cardio exercises in between each set. A strong base of strength, conditioning and experience is strongly encouraged prior to attempting this routine. Minimal equipment is required for this workout—1 or 2 sets of dumbbells and a bench or box to step up [...]

SLIP-UPPER CUT The Slip-Uppercut is a boxing-based cardio exercise. Start in your fight stance (both hands up and dominant side back–if your right handed then your right side is back and left side forward). Tilt your torso to your opposite side and slightly forward mimicking “slipping” out of the way of a jab . After [...]

WEAVE & JAB The Weave & Jab is a boxing-based cardio exercise. Start in your fight stance (both hands up and dominant side back–if your right handed then your right side is back and left side forward). Squat down and move in a “U” motion to your opposite side. As you come up throw a [...]

ROUNDHOUSE KICKS The Roundhouse Kick is a kickboxing-based cardio exercise. Start in your fight stance (both hands up and dominant side back–if your right handed then your right side is back and left side forward). Lift up your back knee towards your chest as you rotate your torso forward. As you rotate you torso, extend [...]