Exercise Library

palms facing away from a dead hang, draw your shoulder blades together while pulling yourself up. Your chin should eclipse the bar and lower yourself back to dead hang position

plank position, hands directly under shoulders and slightly wider than your chest. Back, glutes and legs should be rigid and form a straight plane from shoulder to heels. No arching of the back or sagging of the hips

Hands on parallel bars, elbows tucked in close to the ribcage. Lower yourself to at least a 90 degree bend in your elbow, then extend back to the starting position

palms facing towards you from a dead hang, draw your elbows down while pulling yourself up. Your chin should eclipse the bar and lower yourself back to dead hang position

hanging from a bar, heels on the ground and body lying supine (on your back) and rigid, pull chest to bar

Supporting your upper body on your elbows, hand in front. Body rigid with a straight back, tight glutes and legs. Lower body should be elevated with only your toes touching

hanging from the pull up bar, bring your knees/toes to touch the bar. Lower yourself back down in a controlled, smooth movement and then repeat

laying on your back with your hands under your glutes, feet are elevated 6 inches off the ground. In an alternating fashion, bring each leg up to 45 degrees, toe pointed to the sky and leg straight.

laying on your back with your hands under your glutes, feet are elevated 6 inches off the ground. Spread legs wider than shoulder width in a scissor motion. When bringing the feet back to center, let one foot pass over the top of the other alternating on each rep

feet slightly wider than shoulder width apart and toes angled slightly outward. Without bending at the waste, lower your rear-end towards your feet to a 90 degree bend in the knee. Weight should be on your heels (not your toes), head looking forward and slightly up and chest up and out. Once you reach the bottom, drive your weight down through your heels and extend back to the full standing start position.

same form as Air Squats, however once you reach the bottom of your squat, explode up driving from your feet and jumping straight up. When you land, land on the balls of your feet and control your landing into the lower squat and continuing to maintain perfect Air Squat form.

stand tall with your feet hip-width apart. Place your hands on your hips, or over head, and take a slow, controlled step forward with your right leg. Keeping your spine tall and the weight in your heels, lower your body until you reach 90 degrees and hold as long as you can without wobbling or breaking form. Bring your right leg back to start. Step forward with your left leg and repeat

start the movement by standing with your feet about hip width apart. Step straight back with your right leg, lowering your body toward the ground until your front knee reaches 90 degrees. Your back knee should be close to the ground. Return to the standing position by putting most of the pressure on your left heel while contracting the glute. Repeat this movement with the left leg.

put one foot in front of the other; increase the cadence, pace and stride length to go from jog to run

high intensity interval training is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.

grab a jump rope- choose the right length rope for you by stepping one foot on the center of the rope and bring both handles up to the chest. The handles should reach about chest high. Then, starting with the rope behind your heels and handles in each hand, swing the rope over your head and as it swings towards your feet, jump in the air. Repeat in cadence for a predetermined number or reps or for a preset amount of time

advanced jump rope technique popularized by Crossfit. For each jump upward, swing the jump rope under your feet twice before returning to the ground. Repeat for AMRAP (as many reps as possible) or for a predetermined number of reps or for a preset amount of time.