Starfish #1(01 of27)
Open Image ModalThis posture is part of our standing core series. It is a great multitasker and calorie burner, working the waistline and the legs. Using 1lb weights targets the postural muscles that run up and down the spine and the lats, reinforcing beautiful and strong posture. Using light weight for this move also strengthens and lengthens the biceps and triceps in the arms.Props: 1 lb weightsTime: 2 minutes on each side/4 minutes totalReps: 60 on each sideSetup: Find a "Horse Pose" by stepping your feet out wide and turning your toes out to 10 and 2 o’clock. Bend your knees and glide your back down an imaginary wall. Press into your feet. If you look down, you’ll see that your knees are tracking over your middle toes (you can see your big toe). Your hips are level and square and your core is firm. Shoulders stack right over your hips. Relax your shoulders down your back. Movement A: Press your feet firmly into the floor and plié deeply into your Horse Pose by bending your knees. Reach one arm out to the side and at shoulder level height. This palm is facing up. The opposite elbow squeezes in toward your side, with the palm also facing up.
Starfish #2(02 of27)
Open Image ModalMovement B: Put the weight into your foot that’s on the same side as your straight/extended arm. Press into that foot in order to rebound and lift your opposite leg up and out to the side. The opposite arm sweeps overhead. Think about taking up space and lengthening your limbs. Then, return back to your starting position, lowering your lifted leg and arm back to their starting point. Modifications: ● For foot or ankle discomfort, or for extra balance, opt to keep both feet rooted into the floor and extend your arm overhead as you lean to the side. ● For shoulder discomfort, keep your arms in line with your shoulders.
Incline Seated Chair Ski Jumps #1(03 of27)
Open Image ModalA total body toner, using 1lb weights in this variation of movement targets the biceps, triceps, and postural muscles in the upper body, as well as the core, glutes, hamstrings, and calves. This move promotes a strong, lengthened and lean physique. Props: 1 lb weights Time: 1 minute Reps: 20 Setup: Bring feet hip-width distance apart. Bend knees and sink your seat down and back into an imaginary chair. Reach arms long back behind you with palms facing each other. Press into your feet. Your knees track slightly forward, your hips are level, and your core is firm. You are drawing your chest forward into a ski slope spine, and your shoulders are wide and melting down your back. Your arms are long and stick straight, in order to activate the triceps.
Ski Jump #2(04 of27)
Open Image ModalMovement A. Continue to firm into your feet. Squeeze your weights toward your shoulders, activating the front of the biceps.
Ski Jump #3(05 of27)
Open Image ModalMovement B. Push your feet deeper and lift your body up to your tallest self. Weights reach up overhead into a shoulder press. Shoulders continue to melt down your back.
LROM (Large Range of Motion) Alternating Beach Ball Lat Pull #1(06 of27)
Open Image ModalThis move targets all of the large muscles in the lower body including the hamstrings, glutes, and quads, so it’s a major calorie burner and promotes the building of lean muscle mass. The upper body movement targets the lats which are large upper body postural muscles. The twist carves out the waistline and massages the organs which promotes a detox effect.Props: 1 lb weights Time: 2 minutes Reps: 30 on each side/60 total Setup: Find a Horse Pose by stepping your feet out wide and turning your toes out to 10 and 2 o’clock. Bend your knees and glide your back down an imaginary wall. Press into your feet. If you look down, you’ll see that your knees are tracking over your middle toes (you can see your big toe). Your hips are level and square and your core is firm. Shoulders stack right over your hips. Relax your shoulders down your back. Hug on to an imaginary beach ball. Movement A: Move more deeply into your Horse Pose by bending your knees.
Lat Pulls #2(07 of27)
Open Image ModalMovement B: Push into your feet, keep your core firm, and lengthen your legs. Pull one elbow back and twist at the waist while keeping your hips level. Return back to starting point and then repeat on the opposite side. You will alternate from side to side for the duration of this set.Modifications: ● If you have neck/shoulder discomfort, work with your arms lower. ● If you have low back or hip discomfort, work higher with the lower body and walk your feet closer together.
Incline Seated Chair/SROM Triceps Lifts (Small Range of Motion) #1(08 of27)
Open Image ModalThis posture is a deep squat which targets the large, metabolism burning muscles in the lower body and the core. One-inch movement with 1lb weights targets the triceps, which creates strength and length in the arms.Props: 1lb weights Time: 2 minutesReps: 40Setup: Bring feet hip width distance apart. Bend knees and sink your seat down and back into an imaginary chair. Reach arms long back behind you with palms facing each other. Press into your feet. Your knees track slightly forward, your hips are level and your core is firm. You are drawing your chest forward into a ski slope spine and your shoulders are wide and melting down your back. Your arms are long and stick straight, reaching toward your waist.
Incline Seated Chair/SROM Triceps Lifts #2(09 of27)
Open Image ModalMovement: Lift arms up one inch. Return to starting point. Keep arms stick straight.
Elevated Mountain Climber(10 of27)
Open Image ModalBenefits: Full body strengthening, core stability Target: Core stabilityStart in a push-up position, with hands holding both sides of a block, shoulder-width apart. Pull one foot underneath you so that your knee is at chest level. As you pull it forward, bend it in, while the other leg remains extended. Return to start. To increase intensity, alternate foot position rapidly, almost like you're running on the spot. (credit:Equinox Toronto )
Elevated Plank(11 of27)
Open Image ModalBenefits: Using body weight, strengthening core stability Target: Abdominals, full bodyGet in the push-up position and place hands on either side of the block. Your elbows should line up directly underneath your shoulders. With toes on the ground, squeeze your glutes and tighten your abdominal muscles. Keep a neutral neck and spine. Create a straight, strong line from head to toes as you would in a plank. Hold that position and don’t forget to breathe through it. (credit:Equinox Toronto )
Pike(12 of27)
Open Image ModalBenefits: Increases abdominal and lower back strength, increases weight bearing abilityTarget: Abs, armsPlace both feet together and position them on a glider pad/towel on a flat smooth floor surface (we suggest a gym studio floor or kitchen floor). Next, keep palms on the floor under your shoulders. Now use your abs and legs, rolling the glider/towel to your middle, lifting your hips, and keeping your head down between your arms. (Your body should be in an inverted "V" shape.) Hold here for one count and then roll back to the start. Be sure to pull your abs in and keep your head even with your spine. (credit:Equinox Toronto )
V-Sit(13 of27)
Open Image ModalBenefits: Increases endurance, strengthen abdominals, balanceTarget: Chest, absSit on the floor with knees bent at a 45-degree angle, feet flat on the floor, and arms extended away from torso (use light weights to increase the difficulty). Sit as upright as possible by pulling your abdominals in, and your shoulders back and away from your ears. Align your ears over your shoulders and your shoulders over your hips to achieve a neutral position through your spine. Inhale, lift your chest and tuck your chin in slightly. As you exhale, lean back, maintaining the neutral spine position. Pause in this position long enough to breathe in; keep your hands extended and, as you exhale, return to the starting position. You should feel your tailbone tuck under slightly as you lean back. Keep your chest lifted and shoulders back, so your spine stays long, not compressed. (credit:Equinox Toronto )
Reverse Plank (14 of27)
Open Image ModalBenefits: Increased muscular strength and stability Target: CoreSit with forearms and palms planted on ground, below shoulders. Squeeze buttocks and thighs and push up into a reverse plank (on either elbows or straight arms). Hold for 30 seconds and work up to one to three minutes if you can. Remember to keep body in a straight line and don't let hips raise or lower. Be sure not to hold breath. (credit:Equinox Toronto )
Step-Ups (With Weights) (15 of27)
Open Image ModalReps: Perform 15 reps per side, alternating the leading footMuscles worked: Quads, glutes, hamstringsInstructions in the next slide. (credit:Dave Laus)
Step-Ups (With Weights) (16 of27)
Open Image ModalHolding a dumbbell in each hand (palms facing inwards toward the body), stand straight and exhale while stepping the right foot onto the platform. As you move one foot up, concentrate on squeezing the glutes. (credit:Dave Laus)
Step-Ups (With Weights) (17 of27)
Open Image ModalStep the left foot up to meet the right foot. Inhale while stepping the right foot down first, followed by the left foot. (credit:Dave Laus)
Weighted Walking Lunge A(18 of27)
Open Image ModalReps:Perform 15 reps on each leg.Muscles worked: Quads, glutes, hamstrings, calvesInstructions in the next slide. (credit:Dave Laus)
Ab Twists(19 of27)
Open Image ModalReps: Perform 15 reps per sideMuscles worked: ObliquesInstructions in the next slide. (credit:Dave Laus)
Ab Twists(20 of27)
Open Image ModalSit with knees bent and heels close to the rear. With a flat back, recline slightly while holding a weight with both hands. Twist your weight to the side, return to centre and then twist to the other side. For something more advanced, lift your feet a few inches off the ground. If you're not comfortable with weights, use a medicine ball. (credit:Dave Laus)
Bicep Curl (21 of27)
Open Image ModalReps: 15 reps on each side Muscles worked: bicepsInstructions in the next slide. (credit:Dave Laus)
Bicep Curl (22 of27)
Open Image ModalStand with a dumbbell in each hand, with arms facing inwards. Curl the right weight up, rotating the palm from facing the side to behind you. Lower the right weight to its start position and then repeat on the left side. Keep your chest out and make sure the rest of your body is stable. (credit:Dave Laus)
Push-Up Row(23 of27)
Open Image ModalReps: 15 reps per sideMuscles worked: Pecs, back, delts, biceps, absInstructions in the next slide. (credit:Dave Laus)
Push-Up Row(24 of27)
Open Image ModalPlace dumbbells slightly wider than shoulder-width apart. Get into a push-up position with hands placed on your dumbbells. (credit:Dave Laus)
Push Up Row (25 of27)
Open Image ModalDo a push-up, return to the starting position and row one dumbbell back, squeezing the deltoids (shoulder muscles). Place the dumbbell back on the ground and repeat on the other side. (credit:Dave Laus)
Sumo Squat (26 of27)
Open Image ModalReps:15Muscles worked: Quads, glutesInstructions in the next slide. (credit:Dave Laus)
Sumo Squat (27 of27)
Open Image ModalStand with feet wider than hip-width apart and turn toes outward, in a plié position, holding a weight vertically with straight arms. Squat low without rounding the back or shoulder forward. Ensure that heels stay flat on the ground. Press back up to a standing position. (credit:Dave Laus)