Burpee with Push-up:

Start in a standing position, drop down, kick your feet back and do a push-up. Bring your feet back in and jump as high as you can. Repeat.

NOTE: Burpees is a great exercise to mix in with your weight training to get your heart rate up.

Plate Toe Touches

Plate Toe Touches:

Begin by lying on your back and put your legs straight up in the air. With your arms fully extended above you, hold on to a plate, medicine ball or dumbbell, and reach for your feet.

Note: When performing ab exercises it's always beneficial to keep your abs flexed throughout the exercise for a better workout.

Kneeling Bosu Side Bend:

Begin by kneeling on a Bosu ball. Sit straight with your chest up and hold a cable with your arm at 90 degrees. Palm facing your face.

With a flexed core, pull down on the cable (using your side muscles, not your arm muscles!) and repeat for 12-20 reps on each side.

Bosu Burpee With Push-up:


Begin with the Bosu on the ground, perform a push-up, jump back in towards the Bosu and jump up with a shoulder press it at the end.


Perform this as fast as you can control it! This exercise is a great reactive exercise that improves speed and total body strength!

Split Squat to Shoulder Press:


Begin by putting one foot behind you on a bench or step. Most of your body weight should be on the heel of your front foot and squat. Hold dumbbells shoulder-width apart and shoulder press them when you come up from the squat.


Note: For an even more advanced workout, perform the shoulder press while at the bottom of the squat, then finish.

Plank with Rotation:


Begin this exercise in a regular 4-point plank position. Keeping the core tight, slowly start to pivot while reaching your arm to the sky, then reach back under and repeat. Note: Make sure to alternate sides!

Single-Leg Deadlift:


This is an advanced deadlift. It is a great exercise to target the hamstrings and glutes. It's also great to build balance and stabilization in the body.


Begin by holding a dumbbell in one or both hands. Standing on one foot, pivot at the hip bringing the dumbbells torward your foot. The other leg goes up in the air for balance.