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00:02:51

Curtsy Lunge

Muscles worked: Muscles at the front of your thighs (quadriceps), your booty (gluteus maximus/medius/minimus) and...
Muscles worked: Muscles at the front of your thighs (quadriceps), your booty (gluteus maximus/medius/minimus) and calf muscles (soleus & gastrocnemius)

1. Begin in a standing position, your feet shoulder-width apart.

2. Your hands should be on your hips or hanging at your sides

3. Take a step to the rear with your left leg, bringing your foot to the right, so your thighs cross - like you are doing a curtsy. Front knee should be aligned with ankle.

4. Keep your shoulders back & spine upright.

5. Think of lowering your hips towards the ground, but keeping them straight in line with your shoulders, only using your knees to flex (bend) to get your there

6. Contact of the back leg should only be through the ball of your foot, the front part of your foot (toes and pad under your toes).

7. Lower until your knee nearly touches the ground. Use a slow and controlled motion.

8. After a brief pause, return to the starting position by driving your weight through the heel of the front leg to push your hips up.
Repeat movement stepping with your right leg.

BUNNY TIP: Engage your core. Keep your hips & spine upright. Your front bending knee should not go further than your toes (think of 90-degree angle with the leg)
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00:01:55

Plank

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 (tranverse 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 on front of your thighs (quadriceps) and one of the muscles that runs from knee to heel (gastrocnemius muscle).
Hands (Beginner)

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) and hold.

Elbows (Advanced)

1. Start on the floor on your hands and knees.

2. Lower your forearms to the floor with elbows positioned under your shoulders and your hands shoulder-width apart.

3. If someone looked at you from the side, your arms would form a 90-degree angle.

4. Step your feet back, one at a time. Focus on bringing feet together to increase the intensity

5. 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.

6. Now, tighten your abs (belly button to spine) and hold.

BUNNY TIP:

If you can't do a full minute, try for as long as you can, then bring one knee down - take a breath - and continue

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 and cause injury
When you feel your hips start to sag, squeeze your booty (glutes) and think about moving your hips back in line
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00:02:00

Forward to Backwards Lunge

Muscles worked: Muscles at the front of your thighs (quadriceps), your booty (gluteus maximus/medius/minimus) and...
Muscles worked: Muscles at the front of your thighs (quadriceps), your booty (gluteus maximus/medius/minimus) and calf muscles (soleus & gastrocnemius)

1. Begin in a standing position, your feet shoulder-width apart.

2. Your hands should be on your hips or hanging at your sides

3. Take a step to the front with one foot, keeping shoulders back & spine upright. Think of lowering your hips towards the ground, but keeping them straight in line with your shoulders, only using your knees to flex (bend) to get you there.

4. Contact of the back leg should only be through the ball of your foot, the front part of your foot (toes and pad under your toes).

5. Lower until your knee nearly touches the ground. Use a slow and controlled motion.

6. After a brief pause, return to the starting position by driving your weight through the heel of the front leg to push your hips up.

7. Take a step to the rear with one foot, keeping shoulders back & spine upright. Think of lowering your hips towards the ground, but keeping them straight in line with your shoulders, only using your knees to flex (bend) to get you there.

8. Contact of the back leg should only be through the ball of your foot, the front part of your foot (toes and pad under your toes).

9. Lower until your knee nearly touches the ground. Use a slow and controlled motion.

10. After a brief pause, return to the starting position by driving your weight through the heel of the front leg to push your hips up.

BUNNY TIP: The tighter that you holder your core (belly button to spine) the most stable it will be to do this movement. Your support knee should not go further than your toes. To make this movement harder, don’t stop in the middle, go forwards to backwards in a smooth movement.
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00:01:31

Flutter Kicks

Muscles worked: Lowest part of abs (lower rectus abdominis)

1. Get your back, legs long and toes pointed or...
Muscles worked: Lowest part of abs (lower rectus abdominis)

1. Get your back, legs long and toes pointed or flexed

2. Gently come up onto your elbows, keeping them close to your sides. Lengthen your spine and pull your shoulders away from your ears.

3. Keeping your legs straight, lift your right leg up toward the sky and hover the left leg two to three inches off the ground.

4. Slowly switch legs with your core strength, keeping the legs long and straight. Take three seconds to switch between legs.

BUNNY TIP: ​Engage your core and lengthen your spine. Be sure to keep your shoulders relaxed. If it is too difficult to keep your core engaged up on your elbows, then you can lie flat. The higher your legs, the easier the movement.
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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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00:01:43

Squats

Muscles worked: Primarily your booty (gluteus maximus/medius/minimus) & muscles at the front of your thighs...
Muscles worked: Primarily your booty (gluteus maximus/medius/minimus) & muscles at the front of your thighs (quadriceps). Also, it works stabilizors such as the muscles supporting your spine (erector spina), your "inside" abs (transverse abdominis), as well as the back of the leg muscles (soleus, gastrocnemius, hamstrings).

1. Stand with your core engaged, chest held up and out. Shoulders back and eyes looking directly ahead. Feet should be shoulder-width apart or slightly wider.

2. To keep your balance, you can extend your arms straight out in front of you (reaching out position), bend them at the elbows, or bring them together as if praying, at chest level

3. Shift your weight to the heels of your feet and sit back as if you are sitting into an imaginary chair

4. Keep your eyes looking directly ahead, not at the floor, to keep your chest up

5. Don't round your back or drop shoulders in. Focus on engaging core (belly button to spine) to keep the spine straight.

6. As you lower your thighs so they are as parallel to the floor as possible (even lower than knees, if possible) press your weight into your heels

7. To come up, keep your body tight, and push through your heels to bring yourself back to the starting position.

BUNNY TIP:

Your upper body will lean forward SLIGHTLY as you go down but you should still be able to look straight forward at all times, not at the floor

When going into the squat keep your should always be in your heels, so your knees don't go further than your toes.

Make sure that your knees don't fall inwards, to avoid this, think of spreading your butt cheeks apart.
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