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00:03:02

Push-ups

Muscles worked: Primary muscles supporting your spine (erector spinae), abs (rectus abdominis) and "inside" abs...
Muscles worked: Primary muscles supporting your spine (erector spinae), abs (rectus abdominis) and "inside" abs (transverse abdonminis). Secondary stabilizers like the muscles over your shoulder blades (trapezius), attaching shoulder blades (rhombus minor/major), muscles & tendons that hold the shoulder (rotator cuff), shoulder muscles (anterior, medial & posterior deltoids), chest muscles (pectorals), muscles that attach shoulder blades to rib cage (serratus anterior), biggest muscle in your booty (gluteus maximus), muscles in front of your thighs (quadriceps) and one of the muscles that runs from knee to heel (gastrocnemius muscle).

1. Start on the floor on your hands and knees.
2. Lower your hands to the floor with wrists positioned under your shoulders
3. Step your feet back, one at a time. The further apart your feet the more stable the foundation
4. Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face.
5. Now, tighten your abs (belly button to spine)
6. Slowly hinge at your elbows to lower your chest to the ground, keeping your entire body straight
7. Think about squeezing your shoulder blades together on your back
8. Once you've gotten as far as you can go, push through hands and back of arms to return to starting position


BUNNY TIP:
• Look at the floor in front of you. Imagine holding a tennis ball between your chin and neck
• Push your shoulders towards your ears to avoid caving in your shoulders towards your chest
• Don't let hips sag when you get tired, this will shift your weight to your shoulders or lower back
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00:01:57

5 Minute Friday Pump-Up

Do 1 minute of each exercise:
1. Inch worms
2. Sumo Squats
3. Jumping Jacks or Cross-Jacks
4. Curtsy Lunges
5....
Do 1 minute of each exercise:
1. Inch worms
2. Sumo Squats
3. Jumping Jacks or Cross-Jacks
4. Curtsy Lunges
5. Bunny Hops
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00:02:08

Inch Worms

Muscles worked: Primary muscles of the rear upper arm (tricep brachii), shoulder muscles (anterior, medial &...
Muscles worked: Primary muscles of the rear upper arm (tricep brachii), shoulder muscles (anterior, medial & posterior deltoids), abs (rectus abdominis), external obliques. Secondary muscles at front of upper arm (bicep brachii), wrists (hand flexors & extensors), chest muscles (pectoralis major), muscles over shoulder blades (trapezius), supporting your spine (erector spinae), muscles of your front thighs (quadriceps), back of the leg muscles (hamstrings), booty (gluteus maximus/medius/minimus)

1. Stand with your feet close together
2. Keep your legs straight and stretch down to put your hands on the floor directly in front of you.
3. Keeping your core tight, begin walking your hands slowly forward, alternating your left hand and your right hand.
4. As you move forward, try to bend only at the hip, keeping your legs straight.
5. Keep going until your body is parallel to the ground (in a push-up position).
6. Now, slowly take short steps with your feet, moving only a few inches at a time and walk your feet towards your hands
7. Continue walking until your feet are by your hands, keeping your legs straight as you do so.

BUNNY TIP: If you have tight hamstrings, this will cause a burn at the back of your legs. Not to worry, you are stretching this muscle out, which will help with back problems or posture problems. If you need to bend your knees a little, then do so, but not enough that there is no stretch of muscles of hamstrings. Keep your core tight as you walk out, don't let your belly hang which will cause stress on your lower back.
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00:02:39

Side Plank Rotations

Muscles worked: Primarily "inside" abs (transverse abdominis), abductor muscles of booty (gluteus medius/minimus),...
Muscles worked: Primarily "inside" abs (transverse abdominis), abductor muscles of booty (gluteus medius/minimus), adductor muscles of the hip (brevis, longus, magnus, minimus, pectineus, gracilis, obturator externus), external obliques, muscles that support your lower spine (erector spinae), shoulder muscles (deltoids)

Elbow-version:
1. Lie down with your left side on an exercise mat.
2. Place your feet together on top of each other.
3. Next, prop yourself up on your left elbow and forearm.
4. Begin exercise by raising your hips so that your body forms a straight line from your ankles to your shoulders.
5. Raise your right arm so that it is straight perpendicular to the floor.
6. Now reach under upper life ribcage (armpit) with your right hand
7. Twist so that your chest becomes parallel to the floor.
8. Pause, then twist back to starting position.

Straight-arm version:
1. Get into a plank position
2. Keep left hand on the floor and raise right arm so that it straight perpendicular to the floor (making a T with your arms)
2. Place your feet together on top of each other.
4. Your body forms a straight line from your ankles to your shoulders.
5. Now reach under upper life ribcage (armpit) with your right hand
6. Twist so that your chest becomes parallel to the floor.
7. Pause, then twist back to starting position.


BUNNY TIP:
Brace your stomach as if you were about to be punched in the stomach.
Don't let your hips sag!
Keep your elbow under your shoulder
If this is too difficult, you can perform a modified side plank. Instead of having your legs straight, bend your knees 90-degrees and rest your weight on your knees rather than your feet.
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00:02:20

Burpees

Muscles worked: Muscles of your front thigh (quadriceps), muscles supporting your spine (erector spinae), your abs...
Muscles worked: Muscles of your front thigh (quadriceps), muscles supporting your spine (erector spinae), your abs (rectus abdominis), back of the leg muscles (hamstrings), booty (gluteus maximus), chest muscles (pectoralis major), shoulder muscles (deltoids), muscles at rear of upper arm (triceps brachii), hip flexors (psoas major, Illiacus)

HALF (Beginner)
1. Squat down to the depth that you're comfortable
2. Place your hands on the ground in front of you, and then place your feet back behind you one at a time OR thrust both feet back at once (push up position)
3. Don't let hips drop, focus on keeping core tight (belly button to spine) to keep your balance
4. Once you have stabilized in a push-up position, place your feet back forward, until your knees are beside your elbows OR thrust your feet back towards your hands.
5. Push your weight back onto your heels until you are flat-footed in the bottom squat position.
6. Press your feet into the ground until you are standing again.

FULL (Advanced)
1. Squat down
2. Place your hands on the ground in front of you and thrust both feet back at once (push up position)
3. Don't let lower hips drop, focus on keeping core tight (belly button to spine) to keep your balance
4. Once you have stabilized in a push-up position, lower your chest to the ground (push-up), looking directly straight ahead on the ground in front of you
5. Keeping your core engaged, thrust your feet back toward your hands.
6. Push your weight back onto your heels until you are flat-footed in the bottom squat position.
7. Explode upwards in a jump, hands straight up, using your core as a stabilizer for your balance
8. Land softly on the ground, knees slightly bent, until you are standing again.


BUNNY TIP: This exercise is a great full body movement, but if done incorrectly, it can have the potential to injure your back. Always, always, always keep your core tight, to avoid your lower spine caving towards the floor (stress on vertebrae). If you feel pain, trying to keep your booty a bit in the air, in the push-up position.
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00:01:35

Mountain Climbers

Muscles worked: Shoulder muscles (deltoids), chest muscles (pectoralis major), muscles at rear of upper arm (triceps...
Muscles worked: Shoulder muscles (deltoids), chest muscles (pectoralis major), muscles at rear of upper arm (triceps brachii), muscles at front of upper arm (bicep brachii), muscles that run on either side of main abs (external obliques), muscles at the front of thighs (quadriceps), muscles at the back of leg (hamstring) and hip abductor muscles that help leg rotate at hip joint (gluteus medius/minimus & tensor fascia lata).

1. Start in a plank position with arms and legs long. Keep your abs pulled in and your body straight. Squeeze your booty and pull your shoulders away from your ears

2. Pull your right knee into your chest.

3. As the knee draws to the chest, pull your abs in even tighter to be sure your body doesn't sag or come out of its plank position.

4. Quickly switch and pull the left knee in. At the same time you push your right leg back, pull your left knee into the chest using the same form.
Continue to switch knees.

5. Pull the knees in right, left, right, left - always switching simultaneously so that you are using a "climbing" motion.

BUNNY TIP: Always keep your core tight, to avoid your lower spine caving towards the floor (stress on vertebrae). If you feel pain, then likely you are no longer engaging your core and your back is arching.
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