1. Start in a plank position with your knees off the ground or you can plank from your knees. Keept your body in a straight line.
   
2. Use your arms to tilt the BOSU forward and then back. You will really work your arms, back and abs on this one, so make sure you do not sag in the middle.
   
3. Repeat for the required number of repetitions and or time.

1. Start by standing and squeezing a ball between your legs.
   
2. Grab the bar with your left hand at the bottom and your right hand towards the top of the handle.
   
3. Proceed to pull with one hand and push with the other up and across the front of your body. You should end up with your right hand above your left shoulder.
   
4. While maintaining balance proceed to lower the bar back to the starting position and repeat for the desired repetitions
   

1. Start by lying on your back with your legs bent to 90 degrees.
   
2. Holding a stick or broom handle with both hands reach up and crunch towards your feet.
   
3. Slowly return to the starting position and repeat for the desired repetitions.
   

INSTRUCTIONS:

1. Start by placing the bar on your shoulders in the smith machine.
   
2. Split your stance so that one foot is forward and the other is backwards.
   
3. Lunge down until your knee is bent to about 90 degrees.
   
4. Proceed to stand back up to the starting position.
   
5. Repeat for the suggested repetitions and then repeat with the other leg forward
   

1. Begin by lying on your back, knees bent, and feet on the floor. Extend your arms out to steady yourself.
   
2. Squeeze buttocks and raise your hips and lower back off the floor to form a straight line from your knees to your chest. Do not arch your back.
   
3. Hold for 5-10 seconds and slowly return to starting position. Relax for 5 seconds.
   
4. Repeat for required number of repetitions.

1. Start by grabbing onto a bar and placing your feet on a bench or stool.
   
2. Keeping your body straight pull yourself up until your chest reaches the bar.
   
3. Now lower your body and return to the starting position.
   
4. Repeat for the desired repetitions.
   

1. Start by holding a dumbell in each hand and balancing on one leg.
   
2. Bend forward to about a 45 degree angle.
   
3. Pull the dumbells up towards your waist and then extend your arms back down.
   
4. Repeat this for the recommended repetitions.
   

1. Start by sitting on a resistance ball and hold the band with your inside hand. The band should be secured level with your hand.
   
2. Keeping your elbow tucked at your side rotate the band in and towards your body.
   
3. Make sure your elbow does not leave your side.

INSTRUCTIONS:

1. Start by lunging forward with the dumbells at your side.
   
2. As you stand up from your lunge curl the dumbells up towards the shoulders.
   
3. Bring the dumbells back down to your waist as you go into your next lunge.
   
4. As you stand up from the second lunge raise the dumbells up over your head as if you are shoulder pressing them up.
   
5. Bring them back down to the waist when you lunge down for the third time and repeat this sequence.
   
6. Repeat for the recommended repetitions.
   

Standing Chest Press with Band
Try something different from the bench press...

1. Start by securing the band at chest level behind you and standing with your feet together. To have a more stable stance you can bring one foot in front of the other in a staggered stance(lunge stance).
   
2. Hold the band with your hands at chest level and your elbows back.
   
3. Press the bands out away from your body until your arms are extended.
   
4. Return to the starting position and repeat for the recommended repetitions.
   

Box Drills
Start with a 3-4 inch tall box. The taller the box the more plyometric in nature the drill becomes. The shorter the box the quicker the motions become. More experienced athletes can utilize a little taller box.
Maintain a tall spine during all drills. Good posture is always important. Sustain a constant rhythm throughout the entire drill and push for maximal speed. Stay relaxed from head to toe. Any tension within the body will waist energy and slow the potential maximal speed. Tap the box lightly and react quickly off the ground during all drills.

Linear
Start with one foot on a 3-4 inch tall box and the other directly behind on the floor. Moving both feet at the same time, rapidly switch so the floor side foot is on the box and the box side foot is on the floor. Repeat using a rhythmically constant tempo. Stay loose and use an opposing arm action.

Lateral
Start with one foot on the box and the other beside it on the ground. Moving laterally with both feet at the same time, replace the foot that is on the box with the foot that is on the ground. Take the foot that was on the box to the ground on the opposite side. Repeat using a rhythmically constant tempo.

Down Ups
Start with both feet on the box. Drop down (with both feet) and rapidly rebound to the top. Keep a slight static bend at the knee and use the ankle joint as the primary joint of action. React quickly upon contact to minimize contact time. Repeat using a rhythmically constant tempo.

Down Ups Lateral
Start with both feet on the box, drop down to one side and rebound back onto the box. Repeat on that side for the entire set. Utilize the same technique as the Down Ups.

Quick Feet
Assume an athletic stance. Rapidly “chop” your feet in place during all drills. Try to keep your stance width consistant (many times individuals will narrow their stance. Keep your head up, breath normally, and your upper body relaxed.

Still
Feet chop in place.

Same
Have your partner stand directly in front of you with their hands on their hips. Have them rapidly present a hand at random to waist height (like a gun slinger). Reacting quickly, reach with the same hand (mirror image) as your partner and step forward with the same foot. Try to tap your partners hand before they return it to their hip. Rapidly return to back and continue to chop your feet.

Across
Have your partner stand directly in front of your with their hands on their hips. Have them rapidly present a hand at random to waist height (like a gun slinger). Reacting quickly, step across your body and tap your partners hand with you opposite hand. Rapidly return to back and continue to chop your feet.

INSTRUCTIONS:

1. Keep torso straight but bent forward at the hips slightly.
   
2. Explosively raise the dumbell by extending the hips, knee and ankle in a 'jumping action'.
   
3. Keep your elbow out and shoulder directly above dumbell as long as possible.
   
4. Keep the dumbell close to the body.
   
5. Once you have extended the lower leg shrug your shoulder and at maximum elevation as the shoulder starts pulling with the arm.
   
6. Keep the elbow high during the pull until the highest point.
   
7. Rotate elbow around and underneath the dumbell.
   
8. Rack the dumbell across the front of the shoulder.
   
9. Slightly flex the hips and knees to absorb the weight.
   
10. This should be a fluid motion where all the steps flow together.
    

INSTRUCTIONS:

1. The performance of this exercise is done by sitting in a normal situp position feet flat on ground but vigorously tightening hamstrings and glutes.
   
2. This will cause the hip flexors to be inactivated in a process called reciprocal inhibition which basically means that opposite muscles to the contracted ones will relax.
   
3. As you begin the exercise fill your lungs with air and in a slow three to five second count ascent, slowly exhale.
   
4. Return to the starting position and repeat.

INSTRUCTIONS:

1. Start by getting on your hands and feet in a prone position.
2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth.
   
3. Repeat this movement for the required number of seconds.
   INSTRUCTIONS:

1. Stand with feet shoulder width apart and knees slightly bent.
   
2. Start position: Position kettleball to ear level with an overhand grip (palms facing forward).
   
3. Go into a quick ¼ squat. Immediately press hands up above head keeping wrists over the elbow and arm moving parallel to body at all times. Extend legs and stand up and at the same time Lock kettleballs overhead.
   
4. This is an explosive exercise and the legs are used to be able to lift more weight overhead
   3. As you begin the exercise fill your lungs with air and in a slow three to five second count ascent, slowly exhale.

INSTRUCTIONS:

1. Start by getting in a push up position with your feet on top of a ball.
   
2. Proceed to perform a push up balancing on top of the ball. Return to the starting position and then bring your knees in towards your chest.
   
3. Return to the parallel position and repeat for the prescribed repetitions.
   

Single Arm Barbell Lift
Try this variation to add spice to a boring lunge!

1. Keep torso straight but bent forward at the hips slightly. Explosively raise the barbell by extending the hips, knee and ankle in a 'jumping action'. Keep your elbow pointed out and arm straight.
   
2. At maximum height slightly flex the hips then the knees.
   
3. Rotate elbow around and under the barbell. At maximum bar height, fully extend the elbows and lock the barbell overhead.
   
4. Catch the barbell by flexing at the knees and hips to absorb the weight and stand to a parallel stance,

1. Standing straight open the resistance bars as wide as you possibly can at chest level.
   
2. Extend one leg forward and extend the resistance bars in front of you.
   
3. Push off your front leg and bring yourself back to the starting position and repeat with alternate leg.
   
4. Keep resistance bars open during entire set.
   
5. Inhale opening resistance bars, exhale lunging and inhale returning to start position.

1. Start by sitting on a ball and reaching down and grabbing your band.
   
2. Keeping your arms straight rotate your body and raise your arms up towards the opposite shoulder.
   
3. Return to the starting position and repeat for the desired repetitions. Complete same movement with the other side.

INSTRUCTIONS:

1. Start by lying on top of the ball with the small of your back towards the top of the ball.
   
2. Place the stability ball in such a position so that the band is behind your head to start the movement. Crunch up and keep your hands and the band behind your head.
   
3. Return to the starting position and repeat for the desired repetitions.
   

Reverse Crunch on Disc with Bands!
A great abdominal exercise with an added challenge!

INSTRUCTIONS:

1. Start position: Lie with back on floor with hips flexed at 90° and feet in air. Place a balance disc under your hips and wrap a band around your feet. Secure the band to a fixed object.
2. Leading with the heels towards the ceiling, raise glutes (butt) off floor.
3. Return to start position.
4. Remember keep legs from swinging to prevent momentum throughout the exercise.
   

1. To perform this movement, use only light weights.
2. Assume the starting position of good posture with shoulders back and your chest out.
3. Hold weights in both hands and push your hips back to bring your thighs parallel to the ground. Raise your arms to parallel as well
4. Hold briefly in this position and then stand up while simultaneously moving your arms out to the sides and still parallel to the ground.
5. Reverse movement to return to the start position.