Back to middle school gym class we go!  This iconic move is always a great one!  It'll get your heart rate up quickly!  

In a standing position with your feet together and arms to your side, jump your feet wide and bring your arms up in the arm at the same time.  Then with a jump, bring everything back down.  

No cheating!  Be sure to bring your arms all the way up so your hands are touching or almost touching...

Some like holding high planks, some like holding low planks...  Doesn't matter which one you like better, but both are great exercises!  Working your muscles just a little different, it's important to incorporate both poses into your workouts!

With your elbows right below your shoulders and you're up on your toes, squeeze your glutes at the same time and keep your body in a straight line!  Remember to keep your butt down!

Grab some weights or soup cans and find a wall!  This move will work your quads, glutes, core and biceps!  

With your lower back pushing against the wall and your knees right above your ankles (legs are at 90 degrees), hold that position while doing bicep curls (either hammers or curls out to the side), both arms at the same time.

It's fun...It's effective!  Check out this dance move!  This move will work your abs, back, shoulders, arms and more!  Now, don't worry if you can't get it at first!  There are variations that are shown in the video.  Take one variation at a time until you can do the entire move.

Sitting on the floor with your legs bent and feet on the floor, put your hands on the floor behind you, but TRY to turn your hands IN.  I know this is physically impossible for some, so if you can turn your hands in, this will help work your triceps, so it is important to try!  If you can't just place your hands where it's comfortable.

Once you are in place, lift your butt up off the floor.  Try keeping your butt held up during the entire exercise duration.  Start by doing a dip with your arms.  Bend at both elbows and while straightening them, lift one hand off the floor, shift your weight to the other arm.  At the same time, try bringing your OPPOSITE foot off the floor and meet in the middle with that foot and opposite hand.  Put them back on the floor and switch sides.  Be sure not to forget to do the DIP each time when both hands are on the floor.  This will work your triceps!

Variations:  If you can't lift an arm and the opposite leg at the same time, no worries!  Start by just lifting one arm and then switching.  Or lifting one leg and then switching.  Work your way up!  Or just hold your butt up off the floor and do dips to work your triceps.  And of these variations will work!  See what you can do!

Get ready for some cardio!  This exercise is going to get that heart rate up!  Check out the form to ensure you are doing this important move correctly!

Start with a weight or object in your hands, holding it close to your chest with your feet together.  Then, in one quick jumping motion, feet go out and hands/arms go out to the front until arms are extended.  Then, in another quick motion, jump your feet back in together while bringing the object back into your chest.  Repeat, except this time the object is going to go over head, not out.  Then, quick jump everything back in. 

Go as fast as you can while keeping good form with those arms.  

It might think that holding a plank is just working your abs and arms, but think again!  This important exercise can work your abs, arms, shoulders, back, glutes, hamstrings and can even help your posture and balance!  Always add planks to your workouts!

On your hands and toes!  Make sure your wrists are right below your shoulders and keep your body in a straight line (keep your butt down).  To make sure you are holding a straight line, it helps to squeeze your butt while holding this pose.

This move can get complicated if you don't follow directions!  It'll work your legs, core and arms...It's a good one!  

Follow the directions exactly to avoid injury!

Start in a standing position with something in your hands (in the video, I demonstrate holding a weight and also a jar of coconut oil - just grab something!) and arms with the object is your your head and feet are a little wider than shoulder width apart.  Pivot the feet to one side and lunge at the same time you bring your arms to shoulder height.  When lunging, be sure to concentrate on getting that back knee close to the floor - do not lean forward.  That front knee does not go over the front foot.  When you are done with that lunge, you'r going to stand and pivot the feet to the other side and do your lunge on the other side.  You need to be sure you are pivoting your feet all the way to the other side!  It's a slow and controlled movement.

Go back and forth switching sides and "rainbowing" your arms with the weight back and forth.

While we work on balance, we'll also work on glutes, legs and your lower back!  This move is all about keeping your balance and taking it as slow as you need to.  If you need to, do these close to a wall so you can grab the wall as needed until your balance is good enough to do without the wall!

Start in standing position with your arms up and bent and the elbow.  Find your balance on one foot.  Then, as slow as you need to go, try going as far as you can until your body is in a "table" form keeping the leg that goes up as straight as possible.  When you are as far as you can go while keeping your balance, then come up into standing position again but try NOT to put that foot down.  You want to hold the balance on that one foot the entire time!

An advanced move...  Add a hop when your knee goes forward!

When you are done with the reps on that side, then switch to the other side.

Squat to pick up the "ball" and jump to throw the "ball"!  Use your imagination in this one and you'll get a great workout!  Work those legs, core and arms when you do this cardio move...

Start by squatting and bringing your arms as close to the floor as you can without bending over!  Don't just bend over, it's all about squatting.  When you squat, you need to make sure your knees stay behind your toes and stick your butt out!  Pretend to pick up the ball and then with a quick movement, pretend to shoot the ball leading with your right hand.  Quickly repeat!  When you are done with that side, you'll switch and shoot with your left hand.  Go as fast as you can!

Form is important!  Check out the video to make sure you are doing it correctly!

Normally, people think that stretching needs to be done before a workout, but actually that can cause injury to stretch a muscle that isn't warmed up yet.  Doing a stretching routing after a workout and after your muscles are warm can help reduce muscle strain and soreness.

Follow along on this cool down!  Or you can do the exercises on your own and try holding each stretch as long as possible or 30 seconds...

It feels so good!!!