Abs

1.) Exercise: Crunches
Sets: 3
Reps: 25
Rest: 3 minutes of rest between each set

Exercise Advice: Lie flat on your back on a mat with your feet flat on the ground. Place your hands lightly on either side of your head keeping your elbows out. Push the small of your back down to the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should always remain on the floor. As always, make sure you let your abs do the work in a slow and controlled fashion.

2.) Exercise: Bent Knee Abdominal Hip Raises
Sets: until failure

Exercise Advice: Begin by lying on a mat on your back with your hands at your sides and your knees bent with your feet raised two inches off the floor. Bring your pelvis up and your knees up toward your chest, contracting your abdominals and hold for a two second count. Return to the start position and repeat until failure.


Bottom

1.) Exercise: Leg lifts
Sets: 3
Reps: 25
Rest: 3 minutes of rest between each set

Exercise Advice: Stand up with your feet about shoulder width apart and grab onto a squat rack or something sturdy. To perform this exercise, simply curl one of your legs back behind you so as to actually kick yourself in the bum with your heel. Be sure to keep your knee still and really focus on using your butt and hamstring to do the work. Again, be sure to really flex your bum and hamstring for a one-count when your leg is at the top of the movement back behind you. Return to the start position and repeat with the opposite leg.


Chest

1.) Exercise: Push ups
Sets: 3
Reps: 8-12
Rest: 3 minute rest between each set

Exercise Advice: Place your hands on the floor just beyond shoulder width apart. Keep your back straight and your knees straight and parallel to the floor. Slowly lower your body so as to touch your nose to the floor and then return to the start position by explosively pressing yourself upward. Again, it is imperative to keep your back and body as straight as possible throughout this movement.


2.) Exercise: Decline Push ups
Sets: 3
Reps: 8-12
Rest: 3 minute rest between each set.

Exercise Advice: This is a regular push up except that your feet will be lying across a flat bench/chair. Be sure that when you are executing this movement that you keep your back very straight/flat. You can use varying degrees of hand widths as well when performing this exercise.


Arms

1.) Exercise: Dips
Sets: 3
Reps: 8-12
Rest: 3 minute rest between each set

Exercise Advice: Position your hands shoulder width apart on a secured bench/chair. Move your feet out as far out in front of you as possible. Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints. Slowly lower your upper body down towards the floor and keep your elbows tucked into your sides. Once you reach the bottom of the movement, slowly press off with your hands and push yourself back up to the starting position with your triceps.

2.) Exercise: Push ups hands close Sets: 3 Reps: 8-12 Rest: 3 minute rest between each set

Exercise Advice: This exercise is your basic push up, but with your hands positioned close together. As you lower your body down, make sure to keep your elbows in to keep all the tension on the triceps muscle. If you let your elbows turn out, you will be working more of the pectoral muscles (chest) than your triceps. Push up to the starting position while keeping your elbows in during the entire range of the movement.


Legs

1.) Exercise:
Sets: 2
Reps: 5
Rest: 1 minute rest between each set (side)

Exercise Advice: lay down on you side resting on your right elbow with your hand supporting your head and the other hand in front for support, bend your left leg in front of you with your knee touching the floor and lift the other leg up 2 inches from the floor with your foot pointed. Flex the pointed foot feeling the stretch down the back of the leg do this for 7 seconds, then gently lower to the ground. Repeat 5 times on each side.

2.) Exercise:
Sets: 2
Reps: 5
Rest: 3 minute rest between each set

Exercise Advice: Sat on the floor extend your right leg out with your left leg closely tucked in, raise your arms and bend over and touch your toes on your right foot with out bending your right knee, (If you can not touch your toes try to reach past your ankle). Hold for 7 seconds then return to original position. Repeat 5 times on each side.

3.) Exercise:
Sets: 2
Reps: 5
Rest: 1 minute rest between each set

Exercise Advice: On “all fours” gently lift your leg and bend you knee so that your foot is pointing upwards behind you and hold in position for 7 seconds. Then slowly lower your leg and repeat with the other leg. Repeat this 5 times.

4.) Exercise:
Sets: 2
Reps: 5
Rest: 1 minute rest between each set

Exercise Advice: Sit in an upright position and place the soles of your feet as close as you can together. Hold on to you feet with your arms between your legs, then gentle ease your knees towards the floor, pressing gently with your arms, get close to the floor as possible with your soles of your feet still touching and not to much strain on your muscles. Hold for 7 seconds. Repeat 5 times.

5.) Exercise:
Sets: 2
Reps: 2
Rest: 1 minute rest between each set

Exercise Advice: Lying down on your back with your legs bent, gently pull your left leg towards your body and the gradually extended it to full stretch. Hold this for 10 seconds, the repeat with the other leg. Reapeat 2 times.