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, [...]
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 [...]
HIGH-LOW JABS The High-Low Jab is an intermediate level 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). Throw a jab in the stand up position then squat down and throw a low jab. Make sure [...]
PLANK PUNCHES The Plank Punches is a intermediate level cardio exercise. Starting in the push-up position, lift up one hand and extend a punch out in front of you. Return you hand back down to the ground then extend a punch with the other hand. Beginners can perform this exercise on their knees. EXERCISE BREAKDOWN [...]
SQUAT-FRONT KICK The Squat-Side 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). Squat down and as you come up perform a side kick to one side. Squat down and repeat the side [...]
SQUAT-SIDE KICK The Squat-Side 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). Squat down and as you come up perform a side kick to one side. Squat down and repeat the side [...]