The Sweat Zone

Butterfly Sit Ups

Lie on your back with arms up and soles of your together. In one fluid movement, raise your body up until you are in an upright sitting position then touch your ankles with your hands. This will strengthen your core muscles.

Plank with Shoulder Tap

Begin in a high plank position with feet shoulder-width apart. Tap your right hand to your left shoulder the return to plank position. Continue alternating sides for 20 repetitions.

Back Hyperextension

Begin in a hyperextension bench with feet secured under the pads and with hands cross in front or at the back of your head. Bend forward as low as you can then raise torso back to starting position. Make sure that your body form a straight line when you return to first position.

Band Pallof Holds

Attach a band to a machine or have someone hold it for you at chest level while kneeling, facing 90-degrees away from the band. Push the handle up with arms fully extended and hold for a few seconds. Repeat for 8 to 10 reps.

Floor T Raise

Lie down on your stomach with arms stretched to the side and legs straight. Simultaneously raise both arms off the ground as high as you can and hold for a few seconds on the top. This exercise targets your upper back and shoulders.

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Twisting Glute Stretch

Sit down on the floor with legs stretched then cross your right leg over while keeping the left still stretched. Twist your torso to the right while your hands hug your bent knee. Hold position for 30 seconds, then switch legs.

Kettlebell Lunge with Rotation

Stand with feet shoulder-width apart and hold a kettlebell in front of your chest. Do a basic lunge then twist your torso to the side. Slowly go back to starting position then repeat on other side and leg.

Skater with Medicine Ball

This cardio exercise strengthens your outer thighs and legs while also improve your knee strength. It also develops your stability and balance.

Hollow Body Rock

Lie on your back with your legs extended and your arms straight over your head. Maintain your position while slowly rocking forward and back. This will strengthen your abdominal muscles.

Single-Leg Deadlift

Stand with both feet firmly on the ground. Slowly raise your right leg backwards keeping it straight and your torso forward then return to starting position. You may hold dumbbells or a kettlebell for added weight.

Reverse Lunges with Knee Lift

Start with a standing positon then step back with your left foot, landing on the balls of your feet while also bending your right knee. Lift your left foot, bringing your left knee to your chest then slowly put foot back to the starting position. Repeat for 12 times each foot.

Lateral Bunny Hops

Start by standing tall with feet shoulder-width apart beside a line or a jumping rope on the ground. Make small jumps with feet together side to side over the line. Do as many jumps possible for 60 seconds.

Oblique V-Crunch

Lie with a straight body on one side with your top hand behind the head while the other hand firm on the floor for support. Press on your hand to raise both legs and forming a “V” with the body. Hold position for a count then lower it to complete one repetition.

Seated Trunk Twist

Sit on the floor with legs stretched in front, with a neutral spine and core tightened. Rotate body to the side with both hands touching the floor slightly. This exercise will workout the muscles on the side of the waist.

March in Place with Twist

Start by standing with feet shoulder-with apart, raise arms then bend elbows so they are lateral to the shoulders. Bring left elbow to right knee then return to first position and repeat on the opposite side continuously for 60 seconds. Tip: Focus on the core by squeezing tight as the body twists.

Side Step Up with Kick

Start with right foot on the step box and the other firm on the floor. Drive through right heel to lift the left foot, weight shifted to the right side and as you go up, give a slight kick with your left foot. Make 15 reps before switching to other foot.